12-30-13

WARM UP

STRENGTH, SKILL, METCON, CORE

45 SECONDS AT EACH STATION, REST BETWEEN ROUNDS DEPENDS ON GROUP SIZE, START AT BEGINNING EACH ROUND AND GO IN ORDER.

DOUBLE UNDERS
GHD
PUSH PRESS OR JERK 115/85/65
PLANK
PULL UP TOE TO BAR
RESISTANCE BAND SHOTS
3 WAY SHOULDER PLANKS 8/6
BOX JUMPS 24/20
PUSH UP TO CRAB POSITION
STAIR RUNS

COOL DOWN AND MOBILITY

12-26-13

WARM UP

STRENGTH, SKILLL METCON, CORE
DO 1ST EXERCISE, THEN 2ND AND 1ST, THEN 3RD, 2ND AND 1ST, THEN 4,3,2,1....

1.     20 FULL SIT UPS
2.     20 DOUBLE UNDERS
3.     5 KB SWINGS 70/53
4.     5 BOX JUMPS
5.     5 BURPEES
6.     5 CLEANS 115/75
7.     5 DIVER PUSH UPS
8.     5 HORIZONTAL PULL UPS
9.     10 GHD
10.   10 TOE TO BARS
11.   10 CHEST TO CHESTS
12.   10 STAIR RUNS

COOL DOWN AND MOBILITY

12-20-13

WARM UP

STRENTH, SKILL, METCON, CORE
BREAK UP OR MIX AS NEEDED

100 STORM CRUNCHES
90 BODY SQUATS
80 SINGLE THEN DOUBLE UNDERS
70 WALKING LUNGES
60 V UPS
50 BALL TO WALL 20/16
40 BURPEES
30 ALT BALL ROLL PUSH UPS
20 PULL UP TOE TO BARS
10 1 ARM CLEAN AND JERK 80/50
5 BACKWARDS STAIR CRAWLS

COOL DOWN AND MOBILITY

12-18-13

WARM UP

STRENGTH, SKILL, METCON, CORE

15 MINUTE AMRAP

3 HSPU
6 HANG CLEANS 115/85
9 GOBLET SQUATS 70/53
1,2,3,4.... STAIR RUNS

COOL DOWN AND MOBILITY



12-16-13

WARM UP

STRENGTH, SKILL, METCON, CORE
(3-5) 5 MINUTE ROUNDS, 1 MINUTE REST BETWEEN ROUNDS, 1 MINUTE AT EACH STATION. KEEP RUNNING COUNT OF REPS AND TRY TO MAINTAIN OR IMPROVE EACH ROUND

BEAR CRAWL SHUTTLES
KB SDHP 70/53
DUMBELL ALT ARM DUMBELL GROUND TO OVERHEAD 50/35
BURPEE
SQUAT HORIZONTAL PULL UPS

COOL DOWN AND MOBILITY



12-6-13

WARM UP

STRENGTH, SKILL, METCON, CORE
ANY ORDER, BREAK OR MIX UP AS OR IF NEEDED

30 GOBLET SQUATS 70/53
30 GHD
30 DIVER PUSH UPS
30 PLATE OH WALKING LUNGES 45/35
30 KB SWINGS 70/53
30 PULL UPS
30 TOE TO BARS
300 DOUBLE UNDERS

COOL DOWN AND MOBILITY

12-4-13

WARM UP

STRENGTH AND SKILL
10-2
DEAD LIFTS
BARBELL ARCHES
STRICT PULL UPS

METCON
6 MINUTE AMRAP
1,2,3,4...HSPU
10,20,30,40...DOUBLE UNDERS
10,20,30,40...STORM CRUNCHES

CORE
WIPERS

COOL DOWN AND MOBILITY

12-2-13

WARM UP

STRENGTH AND SKILL
4 ROUNDS, INCREASING WEIGHT EACH ROUND
4 FRONT SQUATS THEN TRANSFER BAR FOR 8 BACK SQUATS
4-12 REPS OF DUMBELL PRESS

METCON
10 BURPEE BOX JUMPS
80 FULL SIT UPS
10 BURPEE BOX JUMPS

REST UNTILL RECOVERED

5 BURPEE BOX JUMPS
40 FULL SIT UPS
5 BURPEE BOX JUMPS

CORE
L-SITS

COOL DOWN AND MOBILITY

11-30-13

SMF Tribute Workout

 

30 MINUTE AMRAP (As Many Rounds As Possible)

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

AND

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

 

 

 

 

Samuel McThadeus Forseth

11-30-1984

 

 

11-26-13

WARM UP

STRENGTH AND SKILL
MUSCLE UPS
DOUBLE UNDERS

METCON
2 ROUNDS FOR TIME
10 PUSH UP TO CRAB
10 ROLLBACK BURPEES
1 BACKWARDS STAIR CRAWL

CORE
PLANK FOR ABOVE METCON TIME

COOL DOWN AND MOBILITY





11-25-13

REPEAT OF 7-29-13 FROM JOESPH FORSETH DESHAIS AND MFA NORTH

 

STRENGTH AND SKILL 
10,5,2,1,1 SDHP
MAX HANDSTAND WALK OR STATIONARY

 

METCON

FOR TIME

20-15-10 (20 REPS OF EACH, 15 REPS OF EACH, 10 REPS OF EACH)
BURPEES
OH SQUATS (OVERHEAD SQUATS) 95/75
FULL SIT UPS

COOL DOWN AND MOBILITY

 





 

11-22-13 REMIX OF 9-28-12

REMIX FROM OUR 9-28-12 WOD

3 ROUNDS, 2 MINUTE REST BETWEEN ROUNDS

ROUND 1
30 WALL BALL
15 BOX JUMP

ROUND 2
30 WALL BALL
15 BOX JUMP
15 PUSH PRESS 115/85
15 TOE TO BAR
15 KB SDHP 70/53

ROUND 3
30 WALL BALL
15 BOX JUMP
15 PUSH PRESS 115/85
15 TOE TO BAR
15 KB SDHP 70/53
15 PULL UPS
15 SQUAT CLEAN 115/85



11-20-13

REMIX FROM OUR 1-28-13 WOD

WARM UP

STRENGTH AND SKILL
BREAK AND MIX UP AS NEEDED
5 SHUTTLE BEAR CRAWLS
15 MUSCLE UPS
15 OLYMPIC LIFTS OF CHOICE

METCON
FOR TIME
150 DOUBLE UNDERS

CORE
30 GHD WITH TWIST

11-18-13

WARM UP
 
STRENGTH AND SKILL
10,6,3,1,1 DEADLIFT
7,5,1,1,1 PLATE PLYO PUSH UP (ADD HEIGHT EACH SET)
5,4,3,2,1 HORIZONTAL PULL UPS

METCON
FOR TIME
15,10,5 ALTERNATING PLATE PUSH UPS
30, 20, 10 WALKING LUNGES

CORE
20 HUERTA PLATE SLIDES
 
COOL DOWN AND MOBILITY

 

 

 



 

11-15-13

WARM UP

STRENGTH, SKILL, METCON, CORE
50 DOUBLE UNDERS
50 WALKING LUNGES
TRIBUTES
40 DOUBLE UNDERS
40 BODY SQUATS
TRIBUTES
30 DOUBLE UNDERS
30 HR PUSH UPS
TRIBUTES
20 DOUBLE UNDERS
2O PULL UPS
TRIBUTES
10 DOUBLE UNDERS
10 GROUND TO OVERHEAD
TRIBUTES

COOL DOWN AND MOBILITY

 



11-13-13 NOAH FORSETH 1ST BDAY WOD

NOAH JOSEPH FORSETH DESHAIS



11-13-12 THE THIRD GENERATION OF MIXED FITNESS ARTISTS ENTERS THE WORLD...

7lbs 18 Inches

 

24 MINUTE AMRAP

11 BENT OVER ROWS

13 PUSH PRESS

12 CURLS

7 BAR MUSCLE UPS

18 GHD



 NOAH TODAY

11-11-13

REMIX OF RON DEMAAGD BIRTHDAY WORKOUT FROM JUNE

WARM UP

STRENGH AND SKILL
5,4,3,2,1 CHEST TO CHEST WALL CLIMBS
10,6,3,1,1, SQUAT CLEAN AND JERK
50,40,30,20,10 DOUBLE UNDERS

METCON
4 MINUTE AMRAP
1,2,3,4...HUERTA CRAWLS
10,20,30,40....STORM CRUNCHES

CORE
10 TURKISH GET UPS

COOL DOWN AND MOBILITY

 



11-8-13

ANY ORDER, BREAK OR MIX UP AS NEEDED

100 DOUBLE UNDERS
75 BALL TO WALL
50 KB SWINGS
50 PUSH UP TO SIDE PLANK
25 PULL UPS
25 TOE TO BARS
25 GHD
10 DEADLIFT
10 FRONT SQUATS
5 BACKWARDS STAIR CRAWLS

11-6-13

WARM UP

STRENGTH AND SKILL
4 SETS OF EACH, ADJUST WEIGHT AND REPS AS NEEDED
DEADLIFT
STRICT PULL UP
ROPE CLIMB

METCON
5 MINUTE AMRAP
30 THRUSTERS 105/75
DOUBLE UNDERS UNTILL TIME

CORE
30 CORE BALL SIT THROUGHS

COOL DOWN AND MOBILITY

11-4-13

METCON MONDAY!!!!

4 MIN AMRAP
15 BALL TO WALL
5 HORIZONTAL PULLUPS


4 MINUTE AMRAP
5 CLEANS
5 SHOULDER TO OVERHEAD
10, 20, 30... DOUBLE UNDERS

4 MINUTE AMRAP
4 BURPEES
10 FULL SIT UPS