12 MINUTE AMRAP
2 MUSCLE UPS
4 CHEST TO CHEST WALL CLIMBS
6 OVERHEAD SQUATS
REST 3 MINUTES
12 MINUTE AMRAP
71 DOUBLE UNDERS
BACKWARD STAIR CRAWL
100 YARD SLED PULLS
8-29-14
REMIX OF CHE STEDMAN BWOD
12 MINUTE AMRAP
2 MUSCLE UPS
4 CHEST TO CHEST WALL CLIMBS
6 OVERHEAD SQUATS
REST 3 MINUTES
12 MINUTE AMRAP
71 DOUBLE UNDERS
BACKWARD STAIR CRAWL
100 YARD SLED PULLS
12 MINUTE AMRAP
2 MUSCLE UPS
4 CHEST TO CHEST WALL CLIMBS
6 OVERHEAD SQUATS
REST 3 MINUTES
12 MINUTE AMRAP
71 DOUBLE UNDERS
BACKWARD STAIR CRAWL
100 YARD SLED PULLS
8-27-14
RON DEMAAGD 25 MINUTE AMRAP
10 3 WAY SHOULDER PLANKS
10 PUSH UP TO CRAB
10 "T" BAR ROW
30 KB TWISTERS
5 STAIR RUNS
10 3 WAY SHOULDER PLANKS
10 PUSH UP TO CRAB
10 "T" BAR ROW
30 KB TWISTERS
5 STAIR RUNS
8-25-14
40 PULL UPS
60 PUSH UPS
100 BACK SQUATS 135/95
* 1/4 MILE RUN
ONCE PULL UPS BROKEN GO TO PUSH UPS
ONCE PUSH UPS BROKEN GO TO BACK SQUATS
ONCE BACK SQUATS BROKEN GO TO 1/4 MILE RUN
EXAMPLE....
30 PULL UPS, 40 PUSH UPS, 34 SQUATS, 1/4 MILE RUN
10, PULL UPS, 20, PUSH UPS, 38 SQUATS, 1/4 MILE RUN
38 SQUATS, 1/4 MILE RUN
GOAL IS TO RUN AS FEW LAPS AS POSSIBLE
60 PUSH UPS
100 BACK SQUATS 135/95
* 1/4 MILE RUN
ONCE PULL UPS BROKEN GO TO PUSH UPS
ONCE PUSH UPS BROKEN GO TO BACK SQUATS
ONCE BACK SQUATS BROKEN GO TO 1/4 MILE RUN
EXAMPLE....
30 PULL UPS, 40 PUSH UPS, 34 SQUATS, 1/4 MILE RUN
10, PULL UPS, 20, PUSH UPS, 38 SQUATS, 1/4 MILE RUN
38 SQUATS, 1/4 MILE RUN
GOAL IS TO RUN AS FEW LAPS AS POSSIBLE
8-22-14
4 ROUNDS
10 GHD
8 KB SWING
5 ROUNDS, REST BETWEEN, ADJUST WEIGHT UP/DOWN AS NEEDED
5 DEADLIFT
4 ROUNDS
100 YARD SLED PULL SPRINT
8 BAR DIPS (USE BAR PULL OVER TO LOAD)
10 GHD
8 KB SWING
5 ROUNDS, REST BETWEEN, ADJUST WEIGHT UP/DOWN AS NEEDED
5 DEADLIFT
4 ROUNDS
100 YARD SLED PULL SPRINT
8 BAR DIPS (USE BAR PULL OVER TO LOAD)
CHE STEDMAN BIRTHDAY BWOD
MON 8-18-14 WE CELEBRATE 8-16-1971 BORN MFA CHE STEDMANS 43RD BIRTHDAY!!!!
INDIVIDUALLY
8 MUSCLE UPS
16 CHEST TO CHEST WALL CLIMBS
71 OVERHEAD SQUATS
AS A GROUP
1971 DOUBLE UNDERS
43 BACKWARDS STAIR CRAWLS
43 100 YARD SLED PULLS
OH YEAH, AND THE BIRTHDAY BOYS REPS ONLY COUNT AS 1/2 REPS TOWARDS GROUPS TOTAL!!!!
INDIVIDUALLY
8 MUSCLE UPS
16 CHEST TO CHEST WALL CLIMBS
71 OVERHEAD SQUATS
AS A GROUP
1971 DOUBLE UNDERS
43 BACKWARDS STAIR CRAWLS
43 100 YARD SLED PULLS
OH YEAH, AND THE BIRTHDAY BOYS REPS ONLY COUNT AS 1/2 REPS TOWARDS GROUPS TOTAL!!!!
HEALOHANANI MONTGOMERY BWOD
MIXEDFITNESSARTIST.COM CELEBRATES AUGUST 13TH BORN HEALOHANANI MONTGOMERY'S BIRTHDAY ON FRIDAY AUGUST 15TH WITH
38 MINUTE AMRAP
8 HSPU
8 ROPE PULL UPS (4+4 ALT ARM)
8 FRONT RACK SPLIT SQUATS (8 EACH LEG)
38 YARD SLED PUSH
38 MINUTE AMRAP
8 HSPU
8 ROPE PULL UPS (4+4 ALT ARM)
8 FRONT RACK SPLIT SQUATS (8 EACH LEG)
38 YARD SLED PUSH
KELLY HUFFORD 29TH BWOD
MIXED FITNESS ARTIST KELLY HUFFORD TURNES 29 ON THE 12TH SO WE HAVE A BIRTHDAY WORKOUT PLANNED FOR HER ON 8-11-14
29 FULL SIT UPS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
12 STAIR RUNS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
12 STAIR RUNS
85 DOUBLE UNDERS
BONUS: 29 BURPEE PENALY IF UNABLE TO DO 85 DOUBLE UNDERS UNBROKEN
29 FULL SIT UPS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
12 STAIR RUNS
29 FULL SIT UPS
8 SQUAT CLEAN AND JERKS
12 STAIR RUNS
85 DOUBLE UNDERS
BONUS: 29 BURPEE PENALY IF UNABLE TO DO 85 DOUBLE UNDERS UNBROKEN
8-8-14
VICTOR BARON CHOICE FOR REMIX OF OLD WOD FROM 8-9-12
CARDIO PACE THROUGH ALL WITH SKILL AND TECHNIQUE PACE AT 6 SPLIT JERKS, ALSO ATTEMPT GOING UP IN WEIGHT EACH TIME YOU REACH THE 6 SPLIT JERK STATIONS
6 SPLIT JERKS
1 ONE LEGGED STAIR CLIMBS BACKWARDS
5 BURPEE BOX JUMPS
10 SQUAT PULLUP TOES TO BARS
15 HR PUSHUPS
20 FULL SITUPS
25 DOUBLE UNDERS
6 SPLIT JERKS
1 ONE LEGGED STAIR CLIMBS BACKWARDS
5 BURPEE BOX JUMPS
10 SQUAT PULLUP TOES TO BARS
15 HR PUSHUPS
20 FULL SITUPS
25 DOUBLE UNDERS
6 SPLIT JERKS
BONUS
18 MORE SPLIT JERKS, BROKEN INTO VARIOUS REPS AND ADDING WEIGHT
CARDIO PACE THROUGH ALL WITH SKILL AND TECHNIQUE PACE AT 6 SPLIT JERKS, ALSO ATTEMPT GOING UP IN WEIGHT EACH TIME YOU REACH THE 6 SPLIT JERK STATIONS
6 SPLIT JERKS
1 ONE LEGGED STAIR CLIMBS BACKWARDS
5 BURPEE BOX JUMPS
10 SQUAT PULLUP TOES TO BARS
15 HR PUSHUPS
20 FULL SITUPS
25 DOUBLE UNDERS
6 SPLIT JERKS
1 ONE LEGGED STAIR CLIMBS BACKWARDS
5 BURPEE BOX JUMPS
10 SQUAT PULLUP TOES TO BARS
15 HR PUSHUPS
20 FULL SITUPS
25 DOUBLE UNDERS
6 SPLIT JERKS
BONUS
18 MORE SPLIT JERKS, BROKEN INTO VARIOUS REPS AND ADDING WEIGHT
8-4-14
MELISSA FORSETH CHOICE FOR OLD WOD REPEAT AS WE HIT A SEGMENT OF EACH EVENT FROM 4TH OF JULY 2014 MIXED FITNESS GAMES
20 MINUTES OF
1 BACKWARDS STAIR CRAWL, 5 CLEAN AND JERKS, HEAD OUTSIDE FOR 20 BODY SQUATS, 10 PUSH UPS, 50 YARD SLED PUSH SPRINT 90/70
20 MINUTES OF
1 BACKWARDS STAIR CRAWL, 5 CLEAN AND JERKS, HEAD OUTSIDE FOR 20 BODY SQUATS, 10 PUSH UPS, 50 YARD SLED PUSH SPRINT 90/70
8-1-14
1/4 MILE RUN
24 PULLUPS
24 PUSHUPS
24 WALKING LUNGES
24 KB SWINGS
1/4 MILE RUN
24 TOE TO BARS
24 PLYO PUSHUPS
24 PLYO SQUATS
1/4 MILE RUN
24 OVER BAR DIPS
24 BURPEES
1/4 MILE RUN
24 STAIR RUNS
TUCKER BIRCH 5-28-13 CHOICE FOR REVISTING OF AN OLD WOD
CHE STEDMAN WAS ONLY MIXED FITNESS ARTIST TO HAVE EVER FINISHED, SO FAR
SEE IF YOU CAN FINISH IN 24 MINUTES
1/4 MILE RUN
24 PULLUPS
24 PUSHUPS
24 WALKING LUNGES
24 KB SWINGS
1/4 MILE RUN
24 TOE TO BARS
24 PLYO PUSHUPS
24 PLYO SQUATS
1/4 MILE RUN
24 OVER BAR DIPS
24 BURPEES
1/4 MILE RUN
24 STAIR RUNS
7-28-14
NOTE STRICT MOVEMENTS FOR FIRST HALF OF EACH ROUND THEN CHANGE TO EXPLOSIVE AND PLYOMETRIC. ADJUST YOUR PACE AND FOCUS ACCORDINGLY.
4 ROUNDS WITH A 30 MINUTE TIME CAP
4 STRICT HAND STAND PUSH UPS
10 STRICT KNEE TO ELBOWS
4/1 ED WHITE PUSH UPS (10 YARDS)
10 KB SWINGS
4 STAIR HOPS
4 ROUNDS WITH A 30 MINUTE TIME CAP
4 STRICT HAND STAND PUSH UPS
10 STRICT KNEE TO ELBOWS
4/1 ED WHITE PUSH UPS (10 YARDS)
10 KB SWINGS
4 STAIR HOPS
INSERT ED WHITE VIDEO DEMO HERE
7-25-14
3 ROUNDS FOR TIME OF
SMALL LAP
20 WALL BALL
10 TOE TO BARS
10 KB SWINGS
REST
PRACTICE TECHNIQUE, BREAK INTO SETS WORK ON ADDING WEIGHT EACH SET
25-30 DEADLIFT
SMALL LAP
20 WALL BALL
10 TOE TO BARS
10 KB SWINGS
REST
PRACTICE TECHNIQUE, BREAK INTO SETS WORK ON ADDING WEIGHT EACH SET
25-30 DEADLIFT
7-21-14
PICK A CHALLENGING WEIGHT YOU CAN GET 4 REPS OF AND STILL HAVE TIME TO RECOVER BEFORE MINUTE TIMER BEEPS SIGNALING ANOTHER 4 REPS, AND SOMETHING THAT YOU WILL BE ABLE TO HANDLE FOR 24 TOTAL REPS FOR 6 MINUTES OF
EVERY MINUTE ON THE MINUTE SNATCHES 4 REPS FOR 6 MINUTES
REST
PRACTICE DOUBLE UNDERS, PISTOLS, AND DIPS (RING OR OVER BAR)
EVERY MINUTE ON THE MINUTE SNATCHES 4 REPS FOR 6 MINUTES
REST
PRACTICE DOUBLE UNDERS, PISTOLS, AND DIPS (RING OR OVER BAR)
7-18-14
CARDIO PACE OF...
25 CALORIE ROW
25 WALL BALL
25 TOE TO BARS
25 SOTT PRESS
25 BURPEE SLED SHOVE
REST
SKILL PACE, BREAKING UP REPS AND ADJUSTING WEIGHT FOR YOUR NEEDS WHILE WORKING ON DEPTH AND PROPER TECHNIQUE
25 FRONT SQUATS
25 CALORIE ROW
25 WALL BALL
25 TOE TO BARS
25 SOTT PRESS
25 BURPEE SLED SHOVE
REST
SKILL PACE, BREAKING UP REPS AND ADJUSTING WEIGHT FOR YOUR NEEDS WHILE WORKING ON DEPTH AND PROPER TECHNIQUE
25 FRONT SQUATS
SOTTS PRESS
BURPEE SLED SHOVE
7-14-14
4 MINUTES AT EACH STATION WITH 2 MINUTES REST REST BETWEEN STATIONS. SEE HOW FAR YOU CAN GET WITHIN EACH 4 MINUTE STATION
4 CHEST TO CHEST WALL CLIMB
10 KETTLEBELL SUMO DEADLIFT HIGH PULLS
4 MUSCLE UPS
10 TOE TO BARS
4 HIGH BOX JUMPS
10 GHD SIT UPS
40 JUMPROPE (SINGLES OR DOUBLES)
10 DIVER PUSH UPS
BONUS: 4 ROUNDS OF 40 YARD SLED SPRINT
4 CHEST TO CHEST WALL CLIMB
10 KETTLEBELL SUMO DEADLIFT HIGH PULLS
4 MUSCLE UPS
10 TOE TO BARS
4 HIGH BOX JUMPS
10 GHD SIT UPS
40 JUMPROPE (SINGLES OR DOUBLES)
10 DIVER PUSH UPS
BONUS: 4 ROUNDS OF 40 YARD SLED SPRINT
7-11-14
FRISBIE-FORSETH WEDDING WOD INSPIRED REMIX FROM SEPT 2013
2 TIMES THROUGH, 6 ROUNDS TOTAL, USE HEAVY ENOUGH WEIGHT FOR CHALLENGE BUT SAFE ENOUGH FOR A CARDIO PACE
2 TIMES THROUGH, 6 ROUNDS TOTAL, USE HEAVY ENOUGH WEIGHT FOR CHALLENGE BUT SAFE ENOUGH FOR A CARDIO PACE
5 FRONT SQUAT (ROUNDS 1,4)
5 HANG CLEANS (ROUNDS 2,5)
5 SHOULDER TO OVERHEAD (ROUNDS 3,6)
10 PUSH UPS AND 10 GHD SIT UPS FOLLOW EVERY ROUND
BONUS: IMMEDIATELY AFTER FINISHING ABOVE WOD COMPLETE 10 STAIR RUNS
7-7-14
4 ROUNDS OF
SMALL LAP AROUND BUILDING
10 KNEE TO ELBOW
10 SOTTS PRESS
5 LITTLE BOX BIG BOX JUMPS
ONE LEGGED BACKWARDS STAIR CRAWL (ALTERNATE LEGS EACH ROUND OR HALF WAY UP)
REST
6-8 TABATA(20 SECONDS WORK 10 SECONDS REST) ROUNDS ALTERNATING BETWEEN
L-SITS AND DOUBLE UNDERS
SMALL LAP AROUND BUILDING
10 KNEE TO ELBOW
10 SOTTS PRESS
5 LITTLE BOX BIG BOX JUMPS
ONE LEGGED BACKWARDS STAIR CRAWL (ALTERNATE LEGS EACH ROUND OR HALF WAY UP)
REST
6-8 TABATA(20 SECONDS WORK 10 SECONDS REST) ROUNDS ALTERNATING BETWEEN
L-SITS AND DOUBLE UNDERS
2014 Mixed Fitness Games, 4th of July!!!!
BOYS VS GIRLS
3 SEPARATE ROUNDS FOR TIME
20 BODY SQUATS
10 PUSH UPS
100 YARD SLED PUSH 90/70
20 BODY SQUATS
10 PUSH UPS
100 YARD SLED PUSH 90/70
20 BODY SQUATS
10 PUSH UPS
2 SEPARATE ROUNDS FOR TIME
3 BACKWARDS STAIR CRAWLS
1 ROUND FOR TIME
20 CLEAN AND JERK 135/95
3 SEPARATE ROUNDS FOR TIME
20 BODY SQUATS
10 PUSH UPS
100 YARD SLED PUSH 90/70
20 BODY SQUATS
10 PUSH UPS
100 YARD SLED PUSH 90/70
20 BODY SQUATS
10 PUSH UPS
2 SEPARATE ROUNDS FOR TIME
3 BACKWARDS STAIR CRAWLS
1 ROUND FOR TIME
20 CLEAN AND JERK 135/95
6-30-14
FOR TIME, 1 ROUND AT A TIME WITH REST BETWEEN, GO FOR 5 ROUNDS AND NOTE TIMES AND WEIGHT FOR FUTURE COMPARISON AND GAINS (EXAMPLE 1:12, 1:08, 1:03. 1:05, :57 OVERHEAD SQUATS @ 95LBS)
4 CHEST TO CHEST WALL CLIMB
6 PULL UPS
8 TOES TO BAR
10 OVERHEAD SQUATS
4 CHEST TO CHEST WALL CLIMB
6 PULL UPS
8 TOES TO BAR
10 OVERHEAD SQUATS
6-27-14
REMIX AND MODIFIED WOD FROM 11-4-13
WARM UP
WOD FOR TIME, 5 ROUNDS AT EACH STATION
15 WALL BALL
5 HORIZONTAL PULLUPS
5 HANG CLEANS
5 SHOULDER TO OVERHEAD (SAME BAR LOAD AS CLEANS)
__ DOUBLE UNDERS (INSERT NUMBER DEPENDING ON YOUR CURRENT LEVEL)
10 KB GOBLET SQUATS
20 FULL SIT UPS
BACKWARDS STAIR CRAWL OR PLYO BACKWARDS STAIR PUSH UPS
COOL DOWN AND MOBILITY
WARM UP
WOD FOR TIME, 5 ROUNDS AT EACH STATION
15 WALL BALL
5 HORIZONTAL PULLUPS
5 HANG CLEANS
5 SHOULDER TO OVERHEAD (SAME BAR LOAD AS CLEANS)
__ DOUBLE UNDERS (INSERT NUMBER DEPENDING ON YOUR CURRENT LEVEL)
10 KB GOBLET SQUATS
20 FULL SIT UPS
BACKWARDS STAIR CRAWL OR PLYO BACKWARDS STAIR PUSH UPS
COOL DOWN AND MOBILITY
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