12-29-14

RUN TO SEQUOIA

30 INDIVIDUAL PICNIC TABLE BOX JUMPS (EACH TABLE ONLY ONCE)

30 INDIVDUAL PICNIC TABLE HURDLES

30 INDIVIDUAL PICNIC TABLE HOP OVERS

10 WALL JUMP OVERS

2 GAP JUMPS

4 STAIR SHIMMYS

2 BACKWARDS AMPHITHEATRE CRAWLS

2 CIRCLE BENCH LOOPS (ONE FORWARD, ONE BACKWARDS)

RUN BACK
 

12-22-14

PART 1
TREADMILL RUN

MINUTES 0-5 @ 6 MPH
MINUTES 5-10 @ 7 MPH
MINUTES 10-15 @ 8 MPH

30 BURPEE PENALTY IF YOU WERE UNABLE TO DO TREADMILL PORTION

PART 2
10-8-6-4-2 REPS OF
PULL UPS
PUSH UPS
KB SWING 70/53
GHD SIT UPS

BONUS
3 BAR PULL OVERS



12-19-14

KP FRIDAY
 
30 MINUTE TIME CAP
BREAK OR MIX UP AS NEEDED

50 PISTOLS (25 EACH LEG) (10-1 BODYSQUAT SUB = 500 BODY SQUATS)
50 TOE TO BARS
50 THRUSTERS 115/75



CHRISTMAS ABBOTT PISTOL DEMO

12-12-14

KP FRIDAY

10 MINUTE CAP
1000 METER ROW
50 THRUSTERS 45/35
30 PULL UPS

THEN AFTER 10 MINUTES

2 ROUNDS OF
4 SQUAT CLEAN THRUSTERS 155/135/95
20 ALT KB SNATCH 53/35
50 DOUBLE UNDERS

12-10-14

RON DEMAAGD 25 MINUTE AMRAP

10 PULL UPS
15 HR PUSH UPS
10 BAR CURLS
10 DIPS
20 FULL SIT UPS
5 STAIR RUNS

12-8-14

15 MINUTE SKILL/TECHNIQUE PACE

COMPLEX (DONT LET GO OF BAR UNTILL ALL 5 DONE)
DEADLIFT
SQUAT CLEAN
FRONT SQUAT(2 SECOND PAUSE AT BOTTOM)
PUSH PRESS
SPLIT JERK (2 SECOND PAUSE AT LOAD)

REST

15 MINUTE CARDIO PACE

30-60 SECOND TREADMILL SPRINTS




12-5-14

KP FRIDAY

40-30-20-10 REPS FOR TIME

ROW (CALORIES)
TOE TO BARS
WALL BALL 20/16


12-3-14

EVERY MINUTE ON THE MINUTE DO ASSIGNED REPS. WORK OUT ENDS WHEN ASSIGNED REPS ARE NOT MET WITHIN THE MINUTE

MINUTE 0-1
10 DOUBLE UNDERS
1 SQUAT CLEAN 145/110

MINUTE 1-2
20 DOUBLE UNDERS
2 SQUAT CLEAN 145/110

MINUTE 2-3
30 DOUBLE UNDERS
3 SQUAT CLEAN 145/110

AND SO ON....

Lori Forseth SMF Cameo



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

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







10-31-14

TRICK OR TREAT...

31 MINUTE TIME CAP, ANY ORDER, BREAK UP IF NEEDED

SUBMIT AN EXERCISE OF CHOICE IN COMMENTS SECTION AND WE WILL POST AND HAVE WORKOUT COMPLETE BY HALLOWEEN. TO SUMBMIT COMMENT CLICK ON COMMENTS ON BOTTOM LEFT OF POST, ENTER COMMENT, CLICK COMMENTS AS AND SCROLL TO NAME /URL AND INPUT NAME AND LEAVE URL BLANK UNLESS YOU HAVE A WEBSITE YOU WISH TO USE, ENTER A CODE IF PROMTED THEN YOUR DONE. 

31 REPS OF DEADLIFT GREATER OR EQUAL TO 185/135

31 REPS OF FRONT SQUAT 135/95

31 REPS OF CHEST TO CHEST WALL CLIMBS

31 REPS OF ROPE CLIMBS

31 REPS OF GHD SIT UPS WITH 10lb PLATE

31 REPS OF DOUBLE KB SQUAT CLEAN AND JERK 53/35

31 REPS OF BURPEES

31 REPS OF WALL BALLS 20/16

31 REPS OF STAIR RUNS

10/29/14

RON DEMAAGD

25 MINUTE AMRAP

10 WALL BALL
10 TOE TO BARS
10 T-BAR ROWS 2 PLATES/1 PLATE
10 LESNAR PUSH UPS
10 3-WAY SHOULDER PLANKS
30 DOUBLE UNDERS

10-27-14

FOR TIME

EVERY 90 SECONDS ON THE 90 SECONDS WILL BE 1 ROPE CLIMB

50 FULL SIT UPS
50 HR PUSH UPS

30 KB SDHP 70/53
30 SOTTS PRESS 45

20 SQUAT CLEANS 135/95



10-24-14

50 OVERHEAD SQUATS 115/85

EVERY TIME REST NEEDED PENALTY IS....

5 CHEST TO BAR PULL UPS

10-20-14

20 MINUTE AMRAP

2 HANDSTAND KNEE TOUCH (10 SECOND HANDSTAND FOR SCALED)

10 CORE BALL PIKES

10 GHD SIT UPS

40 DOUBLE UNDERS

BACKWARDS STAIR CRAWL

*MEANS OF TRAVEL BETWEEN EXERCISES IS BY WALKING LUNGES

 


10-17-14

50 HANG CLEANS 135/95

EVERY TIME BAR TOUCHES GROUND PENALTY IS....

5 CHEST TO CHEST WALL CLIMBS
15 TOE TO BARS
80 BODY SQUATS


10-13-14 OCTOBER BIRTHDAYS

MIXED FITNESS ARTIST NEW WAY OF CELEBRATING BIRTHDAYS....

ALL MIXED FITNESS ARTISTS BORN IN A MONTH WILL BE CELEBRATED ON ONE DAY

THE MIXED FITNESS ARTISTS BELOW SELECTED THEIR CHOICE EXERCISE 

ANY ORDER, BREAK UP, MIX UP AS NEEDED

10-05-00 CAROLINE FORSETH 14 STAIR RUNS

10-19-79 KEVIN PENLAND 35 SNATCHES

10-20-79 TUCKER BIRCH 90 SECONDS OF L-SIT

10-24-79 MELISSA FORSETH 1979 METER ROW







Mixed Fitness Artist Kevin Penland Strongman

MFA KEVIN PENLAND COMPETED AT THE 10-11-14 BIKE BIKE WEEKEND STRONGMAN COMPETITION AND FINISHED 2ND OVERALL. CONGRATS KP!!!!


 
 
 
 


  

10-3-14 AND 10-10-14

FOR TIME
1000 METER ROW
20 TOE TO BARS
500 METER ROW
10 TOE TO BARS


REST AS NEEDED

6 ROUNDS
2 MINUTE TREADMILL RUN (KEEP TREADMILL RUNNING)
4 EACH SIDE SINGLE DUMBELL SHOULDER TO OVERHEAD (HEAVY DUMBELL)











10-6-14

COMBO OF HEALOHANANI MONTGOMERY BWOD AND TABATA

3 ROUNDS OF
8 HSPU
8 ROPE PULL UPS (4+4 ALT GRIP)
8 FRONT RACK SPLIT SQUATS (8 EACH LEG) (95 1ST ROUND, 115 2ND, 135 3RD)

REST AS NEEDED

12 TABATA ROUNDS OF
BURPEES (ROUNDS 1, 4, 7, 10)
PUSH UPS (ROUNDS 2,5,8,11)
SIT UPS (ROUNDS 3,6,9,12)

PRACTICE
MEDICINE BALL T2B (THANKS KEVIN PENLAND)

Maria The Real Deal Andaverde

Mixed Fitness Artist and Mixed Martial Artist Maria Andaverde fights October 2nd in King of the Cage's Battle for the Belt at San Manuel Indian Bingo & Casino in Highland, California. We are proud of her and have enjoyed the time she has put in with us.


 
 
 


KAITLYN BEYMER BWOD

CELEBRATION OF  KAITLYN BEYMER'S 20TH BIRTHDAY!!!!
BIRTHDAY 9-29-94
REMIX FROM LAST YEARS BWOD

3 BEAR CRAWL SHUTTLES

3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95

3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD

3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD
94 BALL TO WALLS



CAMERON KEATING BWOD

9-22-1998 THE ATHLETIC PHENOM CAMERON KEATING WAS BORN, THIS WORKOUT CELEBRATES THAT DAY

1/4 MILE RUN

98 WALL BALL

1/4 MILE RUN

22 SQUAT CLEAN AND JERKS
22 PULL UPS
22 TOE TO BAR OR RING

1/4 MILE RUN

3 ROUNDS OF
9 PLYO PUSH UPS
22 YARD SLED PUSH

1/4 MILE RUN

BONUS: 16 OVER BAR BURPEE SQUAT CLEAN AND JERKS

EXERCISE DEMO WITH MEGAN CANAVAN CAMEO

THE MAN HIMSELF, CAMERON KEATING 

9-19-14

MIKE DOLL INSPIRED WOD

4 ROUNDS WITH A 30 MINUTE TIME CAP (UNLESS HIS WIFE MICHELLE REMOVES)

1/4 MILE RUN
2 ROPE CLIMB
10 THRUSTERS 95/65
20 BURPEES


9-15-14

REMIX OF THE MIXED FITNESS ARTIST CHALLENGE FROM BACK IN THE 2010 YEAR

5 ROUNDS, SAME BAR LOAD ENTIRE WOD

ROUND 1
4 FRONT SQUAT
4 BACK SQUAT
2 CHEST TO CHEST
2 PULL UPS
2 TOE TO BARS

ROUND 2
4 FRONT SQUAT
4 BACK SQUAT
4 CHEST TO CHEST
4 PULL UPS
4 TOE TO BARS

ROUND 3
4 FRONT SQUAT
4 BACK SQUAT
6 CHEST TO CHEST
6 PULL UPS
6 TOE TO BARS

ROUND 4
4 FRONT SQUAT
4 BACK SQUAT
8 CHEST TO CHEST
8 PULL UPS
8 TOE TO BARS

ROUND 5
4 FRONT SQUAT
4 BACK SQUAT
10 CHEST TO CHEST
10 PULL UPS
10 TOE TO BARS



9-12-14

EVERY MINUTE ON THE MINUTE WILL BE 3 BURPEES (KRIS KUBISCH STYLE)

100 DOUBLE UNDERS
90 BODY SQUATS
80 FULL SIT UPS
70 PUSH UPS
60 WALKING LUNGES
50 GHD SIT UPS
40 SHOULDER TO OVERHEAD 95/65
30 CLEANS 135/95
20 FRONT SQUATS 135/95
10 ROPE CLIMBS


9-8-14

FOR TIME

60 THRUSTERS 95/65

EVERY TIME YOU SET BAR DOWN BEFORE 60 REPS IS MET THE PENALTY IS

15 PULL UPS
15 GHD SIT UPS
60 DOUBLE UNDERS

9-5-14

CROSSFIT MANHATTAN KANSAS http://crossfitmanhattankansas.blogspot.com/

FROM MY HOMEGIRL MEGAN JOHN AT CROSSFIT MANHATTAN KANSAS WE HAVE THE "PECKISH PUNY PILGRIMS"

1000 METER ROW
15 PUSH UPS
750 METER ROW
30 PUSH UPS
500 METER ROW
45 PUSH UPS
250 METER ROW
60 PUSH UPS

THEN WE FINISH UP WITH A MIXED FITNESS ARTIST 15 MINUTE AMRAP OF...

30 DOUBLE UNDERS
10 GHD SIT UPS
1,2,3,4.... SQUAT CLEAN AND JERK 135/95

9-3-14

RON DEMAAGD 25 MINUTE AMRAP

10 WALL BALL
10 T2B
10 DIPS
10 BAR CURLS
40 DU'S
1 BACKWARDS STAIR CRAWL

LABOR DAY MFA

MEET AT EVERYDAY FITNESS AT 10:00

GROUP EXERCISES AND REPS SO DO YOUR PART TO GET THOSE REPS IN

10,000 METER ROW

1,500 DOUBLE UNDERS

750 THRUSTERS 95/65
750 PUSH UPS

500 GHD SIT UPS
500 HANG CLEANS 135/95

400 PULL UPS

300 BURPEES

300 BOX JUMPS

150 STAIR RUNS

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



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

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


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)





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!!!!


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

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


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



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

 


8-1-14


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

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

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)



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
 
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

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 
 
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

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




 

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


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






 


6-23-14

20 MINUTES OF.... 

1 SLED PUSH SPRINT FOR 40 YARDS
2 BEAR CRAWL SHUTTLES
4 DEADLIFT
6 HSPU




 

6-20-14 KRIS KUBISCH INSPIRED WOD

WARM UP

WOD FOR TIME, SECOND CLOCK FOR EMOTM(EVERY MINUTE ON THE MINUTE) 5 BURPEES

100 DOUBLE UNDERS OR SINGLE UNDERS
50 1 ARM DUMBELL SNATCH 50/35
50 GHD SIT UPS
50 HR PUSH UPS
50 PULL UPS
100 DOUBLE UNDERS OR SINGLE UNDERS

COOL DOWN AND MOBILITY



6-16-14

WARM UP

SKILL
5-10 MINUTES OF DOUBLE UNDERS, OR TRIPLE UNDERS. CAN BE DONE BEFORE OR AFTER WOD

WOD
5 ROUNDS, REST AS LONG AS NEEDED BETWEEN ROUNDS, KEEP TRYING TO LOWER TIME

10 CAL ROW
10 GHD
10 KB 70/53
10 PULL UPS

COOL DOWN AND MOBILITY

6-13-14

CAN BE DONE IN ANY ORDER SO LONG AS YOU MEET PRESCRIBED REPS BEFORE MOVING ON. KP REVISED 5-29-2014 @ 1315 FOR A FRIDAY THE 13TH CHIPPER 

40 SINGLE FOLLOWED BY DOUBLE UNDER
35 PUSH UP TO CRAB POSITION
30 WALL BALL 20/16
25 DOUBLE KB SWING 53/35
20 PULL UP T2B
15 BURPEE BOX JUMP 24/20
10 CLEAN AND JERK 155/105
5 SLED PUSH 25 YARDS 6x45/4x45



6-11-14


RON DEMAAGD REMIX PROGRAM

26 MINUTE AMRAP

10,11,12.... GOBLET SQUATS 70/53*
10,11,12.... KB SWINGS 53/35*
TRIBUTES
2x25 YARD SLED PUSH 3x45/2x45
1/4 MILE RUN

*10 REPS 1ST ROUND, 11 REP 2ND ROUND....

 

 



 


6-9-14

4X
1/4 MILE RUN
3,6,9,12 DEADLIFT 185/135*
3,6,9,12 BURPEE PULL UPS*

*3 REPS 1ST ROUND, 6 REPS SECOND....

BONUS 100 DB TWISTERS 12/10



6-6-14 RON DEMAAGD BWOD

FOUNDING MFA MEMBER RON DEMAAGD TURNS 49 ON SUNDAY SO WE WILL START CELEBRATION A LITTLE EARLY

26 MINUTE TIME CAP
49 REPS OF EACH, ANY ORDER, STAY WITH EXERCISE UNTIL ALL 49 REPS DONE

WALL BALL
T2B
DOUBLE KB 35/26
BENT OVER ROWS 95/65
SDHP 95/65
S2OH 95/65
CAL ROW
BOX JUMP 24/20
BURPEE
SINGLE FOLLOWED BY DOUBLE UNDER


6-2-14 JOSEPH FORSETH DESHAIS BWOD

 

THE ONE WHO SPARKED MFA TURNS 24 TODAY!!!!

3 ROUNDS
1/3 MILE RUN
6 S2OH*
2 BACKWARDS STAIR CRAWLS


BONUS
90 DOUBLE UNDERS
90 LIDELL PLANKS
90 BODYSQUATS

DOUBLE BONUS
24 MUSCLE UPS (SUB 24 PULL UPS AND 24 DIPS)


*INCREASE WEIGHT EACH SET


5-9-14

WARM UP

WOD
1/4 MILE RUN
20 DEADLIFT 135/95
25 YARD SLED PUSH 225/160
1/4 MILE RUN
15 HANG CLEANS 135/95
25 YARD SLED PUSH 225/160
1/4 MILE RUN
10 S2OH 135/95
25 YARD SLED PUSH 225/160
1/4 MILE RUN

CORE
3X
10 T2B
10 HEADSTAND T2G

COOL DOWN AND MOBILITY

 


5-7-14

RON DEMAAGD WOD

20-2 REPS OF THE FOLLOWING

BENT OVER ROWS
S2OH
BOX JUMPS
PUSH UPS
SIT UPS

THE STUFKOSKY

LONG TIME MFA MEMBER JOHN STUFKOSKY TURNS 54 ON MAY 7TH AND CHALLENGE THIS WEEK IS....

FOR TIME

54 CALORIE ROW
54 BALL TO WALL 20/16
54 DOUBLE UNDERS

MODIFIED OR ALTERNATE VERSION

1/4 MILE RUN
20 CALORIE ROW, 20 BALL TO WALL, 20 DOUBLE UNDERS
1/4 MILE RUN
18 CALORIE ROW, 18 BALL TO WALL, 18 DOUBLE UNDERS
1/4 MILE RUN
16 CALORIE ROW, 16 BALL TO WALL, 16 DOUBLE UNDERS
1/4 MILE RUN

WITH MODIFIED SAME NUMBER OF REPS ARE DONE BUT A MILE OF RUNNING IS ADDED

 

MIKE "FEDERAL PHENOM" DOLL BWOD

MFA GETS IN A LATE CELEBRATION FOR MIKES BDAY ON APRIL 29TH

3 25 YARD SLED PUSH 225/160

4 MUSCLE UPS
29 BALL TO WALL 20/16
79 DOUBLE UNDERS

2 25 YARD SLED PUSH 225/160

4 MUSCLE UPS
29 TOE TO BARS
79 DOUBLE UNDERS

25 YARD SLED PUSH 225/160

4 MUSCLE UPS
29 FRONT SQUATS 135/95
79 DOUBLE UNDERS

RECORD TIME TO SEE FUTURE PROGRESS, AND NOTE  WEIGHT IF NOT RX FOR FUTURE STRENGTH GAINS



AARON KRZYWICKI BWOD

MFA AARON KRZYWICKI TURNS 30 TODAY!!!!

FOR TIME

30 CALORIE ROW
30 SHOULDER TO OVERHEAD 135/95

BONUS: 30 STAIR RUNS

4-28-14

25 MINUTE AMRAP

5 HANG CLEAN 135/95
5 S2OH 135/95
13 T2B

2 SLED PUSH 25 YARDS  5 PLATES/3 PLATES PLUS 25

RECORD ROUNDS AND REPS TO SEE FUTURE PROGRESS, AND NOTE  WEIGHT IF NOT RX FOR FUTURE STRENGTH GAINS



4-25-14

AIKAU AND DEMAAGD COMBO 

2 ROUNDS
5 SHOULDER TO OVERHEAD 135/95
4 OH WALKING LUNGES 135/95
46 BICYCLE CRUNCHES

2 ROUNDS
6 CHEST TO CHEST WALL CLIMBS
8 SQUAT CLEAN AND JERK 135/95
65 STORM CRUNCHES

RECORD TIME TO SEE FUTURE PROGRESS, AND NOTE  WEIGHT IF NOT RX FOR FUTURE STRENGTH GAINS

BONUS: MFA JULIE BURKE INSPIRED DIET CHALLENGE PENALTY
6 MINUTES NON STOP MOVEMENT
(LUNGES, SIT UPS, BURPEES, BODY SQUATS, DOUBLE UNDERS, ETC)
 


MFA AIKAU

31 MINUTE AMRAP

5 SHOULDER TO OVERHEAD
4 OH WALKING LUNGES
46 BICYCLE CRUNCHES

3 STAIR CRAWLS
17 T2B
78 DOUBLE UNDERS


 



4-18-14

3 ROUNDS WITH 1 MINUTE AT EACH STATION (INCLUDING REST STATION)

C2C
BURPEE PULL UPS
DOUBLE UNDERS

REST

ROW
FULL SIT UPS
BOX JUMPS

REST





4-16-14

25 YARD SLED PUSH (OUTSIDE 5 45lb PLATES / 3 45lb PLATES PLUS 25lb)

25 GHD
25 T2B
25 V UPS
25 FULL SIT UPS

2  25 YARD SLED PUSH

100 DOUBLE UNDERS

3  25 YARD SLED PUSH

25 BURPEES
25 HR PUSH UPS
25 KB SDHP
25 PVC OH SQUATS

4  25 YARD SLED PUSH


4-14-14

STRONG

1/2 MILE WARM UP

BURPEE PULLUPS 26
OH PLATE LOOP (1/3 MILE)
STAIR RUNS 26
TOE TO BAR 26
OH SQUATS 26
NIPPLE TO 90 WALKING LUNGES 26

1/2 MILE COOL DOWN

4-11-14


MFA REVISTS 8-20-12

1 LAP
30 DOUBLE UNDERS
30 KB SWINGS
30 V-UPS
3 STAIR HOPS
3 STAIR CRAWLS

1 LAP
20 DOUBLE UNDERS
20 KB SWINGS
20 V-UPS
2 STAIR HOPS
2 STAIR CRAWLS

1 LAP
10 DOUBLE UNDERS
10 KB SWINGS
10 V-UPS
1 STAIR HOPS
1 STAIR CRAWLS

 

ERIC KEATING BWOD

TRINITY COUNTY HALL OF FAMER, WRESTLING AND SOCCER PHENOM TURNS 43!!!!

1/3 MILE RUN

4 MUSCLE UPS
9 CLEAN AND JERK
71 STORM CRUNCHES

4 BACKWARDS STAIR CRAWLS
9 ROLLBACK BURPEES
71 LIDELL PLANKS

1/3 MILE RUN

4 MUSCLE UPS
9 CLEAN AND JERK
71 STORM CRUNCHES

4 BACKWARDS STAIR CRAWLS
9 ROLLBACK BURPEES
71 LIDELL PLANKS

1/3 MILE RUN



RACHEL DEMAAGD BWOD

MFA SECOND GENERATION RACHEL DEMAAGD BIRTHDAY (4-5) CELBRATION!!!!!



2 MINUTES AT EACH STATION, 45 SECONDS REST, 2 TIMES THROUGH (20 MIN TOTAL WORK)

10 WALL MT CLIMBERS(TWO COUNT)
1 CHEST TO CHEST

10 JUMPING LUNGES
1 MUSCLE UP

10 SINGLE THEN DOUBLE UNDER JUMPROPE
1 ROPE CLIMB

10 GHD SIT UPS
1 HIGH BOX JUMP

10 KB SDHP
1 BACKWARDS STAIR CRAWL



JULIE BURKE BWOD

MARATHON RUNNER AND MFA JULIE BURKE BIRTHDAY!!!!

4 STAIR RUNS
4 CHEST TO BAR PULL UPS

40 BARBELL SIT UPS
40 FULL SIT UPS

4 STAIR RUNS
4 CHEST TO BAR PULL UPS

40 CURLS (LADDER UP EVERY 10 REPS)
40 DIPS (BAR OR RING)


4 STAIR RUNS
4 CHEST TO BAR PULL UPS

40 UP OUT IN SIT UPS
40 KB TWISTERS 26/18

4 STAIR RUNS
4 CHEST TO BAR PULL UPS

BONUS: GROUP 40'S UNTILL TIMES UP

4-2-14

RON DEMAAGD MFA - MID WEEK 30 MIN AMRAP

4 TURKISH GET UPS
15 KB SWINGS
30 HR PUSH UPS

50 DOUBLE UNDERS

10 OH PLATE BOX JUMPS
15 HUERTS SLIDES
20 PLATE SIT UPS

50 DOUBLE UNDERS

10 T2B
15 PULL UPS
20 GROUND TO BAR

50 DOUBLE UNDERS

10 C2C
15 BURPEES
20 OH PLATE LUNGES

50 DOUBLE UNDERS

3-31-14

DYLAN MYERS 2:10 AM INSPIRED WOD

35 MINUTE AMRAP

5 PULL UPS
5 T2B
5 PUSH UPS

3 STAIR RUNS

5 HANG CLEANS 95/65
5 SHOULDER TO OH 95/65
5 PUSH UPS*

3 STAIR RUNS

5 SDHP 95/65
5 ROWS 95/65
5 PUSH UPS*

3 STAIR RUNS

*2ND AND 3RD STATION PUSH UPS CAN BE DONE WITH HANDS ON BAR

FOR SCALED OR QUICKER VERSION CHANGE TO  2 STAIR RUNS AND A 25 MINUTE AMRAP, OR 1 STAIR RUN AND A 15 MINUTE AMRAP 



3-28-14

2014 CROSSFIT OPEN WOD 14.5 WILL BE DONE BY THE MIXED FITNESS ARTISTS

21 THRUSTERS 95/65
21 BAR FACING OVER BAR BURPEES

THEN 18 OF EACH, 15, 12, 9, 6, 3

FOR TIME

RECORD YOUR REPS AND REDO LATER TO CHECK PROGRESS

MIKE "FEDERAL PHENOM"DOLL 16:18

3-24-14

WE WILL REMIX AND PULL FROM THE MICHELLE DOLL "MEXICUTIONER" BWOD FROM LAST WEEK

2 ROUNDS FOR TIME

1/4 MILE RUN

2 MUSCLE UPS
6 OH SQUATS 115/75
30 DOUBLE UNDERS

1/4 MILE RUN

2 STAIR CRAWLS
6 CLEANS 115/75
30 FULL SIT UPS





3-21-14

2014 CROSSFIT OPEN WOD 14.4 WILL BE DONE BY THE MIXED FITNESS ARTISTS


14 MINUTE AMRAP

60 CALORIE ROW

50 TOE TO BARS

40 BALL TO WALL 20/14

30 CLEANS 135/95

20 MUSCLE UPS


RECORD YOUR REPS AND REDO LATER TO CHECK PROGRESS

MIKE "FEDERAL PHENOM" DOLL 179

3-19-14

RON DEMAAGD MID WEEK SPECIAL

30 MINUTE AMRAP, ANY ORDER

5 MUSCLE UPS
5 CHEST TO CHEST
5 STAIR RUNS

10 1 ARM SNATCH
10 KB SWING
10 CLEAN AND JERK

15 PULL UPS
15 WALL BALLS
15 OH PLATE LUNGES

20 BURPEE SLED SHOVE

30 HR PUSH UPS

40 FULL SIT UPS

50 BODY SQUATS

60 DOUBLE UNDERS

MICHELLE "THE MEXICUTIONER" DOLL BWOD

 

MFA CELEBRATES THIS ST PATRICKS DAY BORN, ALL DAY PLANKIN, YOGA DOIN, 9MM OWNING, CULDESAC LIVING, HONDA DRIVIN, SO CAL BORN, NORCAL RAISED, NHSPU CAPABLE, AND ALL AROUND BAD ASS CHICK WITH THIS BIRTHDAY WOD

3 MUSCLE UPS
17 OH SQUATS 115/75
76 DOUBLE UNDERS

38 PUSH UP TO SIDE PLANK

3 STAIR HOPS
17 3 WAY SHOULDER PLANK
76 FULL SIT UPS

38 BURPEES

3 STAIR CRAWLS
17 CLEANS 115/75
76 LIDELL PLANKS

38 BOX JUMPS

3-14-14

2014 CROSSFIT OPEN WOD 14.3 WILL BE DONE BY THE MIXED FITNESS ARTISTS

8 MINUTE AMRAP

10 DEADLIFTS 135 LBS MEN / 95 LBS WOMEN
15 BOX JUMP 24" MEN / 20" WOMEN (STEP UPS ALLOWED)

15 DEADLIFT 185/135
15 BOX JUMP

20 DEADLIFT 225/155
15 BOX JUMP

25 DEADLIFT 275/185
15 BOX JUMP

30 DEADLIFT 315/205
15 BOX JUMP

RECORD YOUR REPS AND REDO LATER TO CHECK PROGRESS

TUCKER BIRCH 105

3-12-14

RON DEMAAGD MIDWEEK WOD

1/4 MILE RUN

5 HSPU
10 THRUSTERS
20 ARCHER PUSH UPS

1/4 MILE RUN

5 DEAD LIFT
10 PULL UPS
20 FULL SIT UPS

1/4 MILE RUN

5 KB SWINGS
10 T2B
20 OH PLATE SPINS

1/4 MILE RUN

MEGAN CANAVAN BWOD

MFA AND FITNESS MODEL BIRTHDAY WORKOUT
 
28 MINUTE AMRAP
 

3 C2C
9 SDHP

28 PULL UPS

3 C2C
9 SDHP

86 DUMBELL TWISTERS
86 DOUBLE UNDERS
86 DUMBELL TWISTERS

3 C2C
9 SDHP

28 BURPEE SLED SHOVE

 
 
 


3-7-14

2014 CROSSFIT OPEN WOD 14.2 WILL BE DONE BY THE MIXED FITNESS ARTISTS

FOR AS LONG AS POSSIBLE

FROM 0:00-3:00
2 ROUNDS OF
10 OVERHEAD SQUATS 95/65
10 CHEST TO BAR PULL UPS

FROM 3:00-6:00
2 ROUNDS OF
12 OVERHEAD SQUATS 95/65
12 CHEST TO BAR PULL UPS

FROM 6:00-9:00
2 ROUNDS OF
14 OVERHEAD SQUATS 95/65
14 CHEST TO BAR PULL UPS

ETC., FOLLOWING SAME PATTERN

RECORD YOUR REPS AND REDO LATER TO CHECK PROGRESS

MELISSA FORSETH 82 REPS

3-5-14

RON DEMAAGD DESIGNED 20-2 (20 OF EACH, 18 OF EACH, 16 OF EACH....)

GROUND UP ROWS

OH SQUATS

PUSH UPS

BOX JUMPS

SIT UPS



CORY RHOADES BWOD

3-3-1978 OUR STRIKING COACH AND FRIEND CORY RHOADES WAS BORN SO WE WILL DO A BIRTHDAY TRIBUTE FOR HIM.

START AT BEGINNING AND WORK WAY DOWN TILL YOU FINISH THE 36 REPS OF EACH 12 EXERCISES. LIKE IN A BOXING MATCH YOU WILL HAVE 3 MINUTE ROUNDS WITH 1 MINUTE OF REST. AFTER EACH ROUND AND REST YOU WILL RESUME FROM WHERE YOU LEFT OFF. GO UNTILL LIST IS COMPLETED IN AS FEW ROUNDS AS POSSIBLE.

36 BTW
36 PULL UPS
36 HR PUSH UPS
36 KB SWINGS
36 BOX JUMPS
36 BURPEES
36 JUMPING LUNGES
36 BODY SQUATS
36 FULL SIT UPS
36 3 WAY SHOULDER PLANKS
36 PUSH UP TO CRAB POSITION
36 SUPER MANS


2-28-14

2014 CROSSIFT GAMES OPEN 14.1 WOD WILL BE DONE BY THE MIXED FITNESS ARTISTS. IT IS THE SAME WOD THEY DID BACK IN 2011 FOR THE 1ST OPEN WOD

10 MINUTE AMRAP

30 DOUBLE UNDERS
15 POWER SNATCH 75/55

RECORD YOUR RESULTS AND RE DO LATER TO CHECK PROGRESS

MELISSA FORSETH 321 REPS
 


2-26-14

RON DEMAAGD MID WEEK MUTHA

26 MMINUTE AMRAP

40 DOUBLE UNDERS
20 LESNAR PUSH UPS
20 GROUND UP ROWS
TRIBUTES

15 BALL TO WALLS
15 BALL ROLL  PUSH UPS
15 BENT OVER ROWS
15 FULL SIT UPS

5 STAIR RUNS
10 DIPS
10 PULL UPS
10 BARBELL SIT UPS



PROGRAMMING

A GOOD SAMPLE FOR A MFA TO WRITE IN THEIR PROGRAMMING COULD BE....

WARM UP

STRENGTH/SKILL

WOD OR METCON

CORE

COOL DOWN/MOBILITY

2-24-14

WARM UP

STRENGTH AND SKILL
MFA CHOICE NUMBER OF SETS AND REPS

MUSCLE UP
HSPU

METCON
2 ROUNDS FOR TIME

10 BOX JUMPS
30 DOUBLE UNDERS
10 BURPEES
30 FT HEAVY SLED PUSH
1/3 MILE

CORE

MAX PLANK IMMEDIATLY AFTER FINISHING METCON

COOL DOWN AND MOBILITY

 


2-21-14

WARM UP

STRENGTH, SKILL, CARDIO, CORE, METCON

20-30 MINUTE AMRAP

1/4 MILE RUN

10 PULL UPS

10 THRUSTERS 95/65

TABATA
HR PUSH UPS
FULL SIT UPS
TWISTERS
STORM CRUNCHES

10 KB SWINGS 70/53

COOL DOWN AND MOBILITY