11-30-14 @ 10:30AM

SMF Tribute Workout

 

30 MINUTE AMRAP (As Many Rounds As Possible)

11 MUSCLE UPS
30 CHEST TO CHEST WALL CLIMBS
84 DOUBLE UNDERS

11 SQUAT CLEAN AND JERK 135/105
30 LIDELL PLANKS
84 STORM CRUNCHES

2014 ALT VERSION: 11 LIFTS OF CHOICE, 30 ABS OF CHOICE, 84 JUMP ROPE OF CHOICE
TYPE OF LIFTS , ABS, AND JUMPROPE CAN CHANGE AFTER EACH 111-30-84 REPS
  

 

Samuel McThadeus Forseth

11-30-1984

 

LORI FORSETH MAKES A CAMEO AND AFTER DOING 2014 ALT VERSION BUSTED OUT SOME MUSCLE UPS

 

11-24-14

ZOEY F-D

 

14 MINUTE AMRAP

 

11 3 WAY SHOULDER PLANKS

24 FULL SIT UPS

25, 50, 75... DOOUBLE UNDERS

 

 



11-21-14

KP FRIDAY  

 WOD, FROM CROSSFIT GAMES....

FOR TIME
RX = 115lbs MEN, 85lbs WOMEN, & NO ASSISTSANCE ON BARS

8 DEADLIFT
7 CLEANS
6 SNATCH

8 PULL UPS
7 CHEST TO BAR PULL UPS
6 BAR MUSCLE UPS

6 DEADLIFT
5 CLEANS
4 SNATCH

6 PULL UPS
5 CHEST TO BAR PULL UPS
4 BAR MUSCLE UPS

4 DEADLIFT
3 CLEANS
2 SNATCH

4 PULL UPS
3 CHEST TO BAR PULL UPS
2 BAR MUSCLE UPS

CONGRATS TO MICHELLE DOLL FOR FIRST MUSCLE UP! 

 

11-17-14

PARTNER WOD, 1ST PERSON GOES AND PARTNER IMMEDIATELY FOLLOWS ONCE FIRST PERSON IS DONE WITH  DOUBLE UNDERS. RECORD TIME AND THEN SWITCH PARTNERS AND DO AGAIN. 3-4 ROUNDS?

8 KB SWING 70/53
8 KB SDHP 70/53
8 GOBLET SQUATS 70/53

24 CALORIE ROW

48 DOUBLE UNDERS

11-14-14

FINALLY....THE KP FRIDAY HAS COME BACK.... HOME

KP MODIFIED A CHRIS SPEALER WOD FOR THIS

21-15-9 PUSH JERKS 155/115
42-30-18 GHD SIT UPS

 



11-12-14

RON DEMAAGD PROGRAM

25 MINUTE AMRAP
10 WALL BALLS
10 T2B
10 BAR CURLS
10 DIPS
40 DU'S
1 STAIR CRAWL

11-10-14

6 ROUNDS

4 DEADLIFT (ADD WEIGHT EACH TIME)

14 GHD SIT UPS

100 YARD SPRINT


POST WEIGHT DURING 6 ROUNDS OF DEADLIFT TO COMMENTS

11-7-14

30 MINUTES OF....

100 YARD SLED COMBO #45 ON FRONT SLED AND #25 ON BACK SLED

1 ROPE CLIMB

1,2,3... SQUAT CLEAN 135/95



11-5-14

RON DEMAAGD


1/4 MILE RUN


4 C2C, 8 THRUSTERS, 16 HRPU


1/4 MILE RUN


4 HSPU, 8 PULL UPS, 16 GHD'S


1/4 MILE RUN


5 KB SWINGS, 10 T2B, 20 OH PLATE SPINS


1/4 MILE RUN

11-3-14

1 SLED PUSH #45 1 SLED PULL #25 COMBO AROUND BUILDING (RON DEMAAGD)

19 STAIR RUNS

19 BURPEE PULL UP TOE TO BARS

19 SPLIT JERKS 135/95

95 FULL PUSH UPS