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



2-17-14

GYM WAS CLOSED FOR PLUMBING SO MIXED FITNESS ARTISTS MET AT SEQUOIA MIDDLE SCHOOL FOR MAKE SHIFT WORKOUT.

 “It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.”  C.D.

WARM UP

STRENGTH AND SKILL

CLEAN AND JERK 10-6-3-1-1

CARDIO CORE

4 ROUNDS OF

1/4 MILE RUN
10 KB SWING 70/53
10 PUSH UPS
10 MEDICINE BALL SLAMS 14/10
30 BODY SQUATS

METCON

100 YARD SLED PULL 70/45

COOL DOWN AND MOBILITY












2-14-14

WARM UP
 
STRENGTH, SKILL, METCON, CARDIO, CORE
 
4 ROUNDS

5 CHEST TO BAR PULL UPS

5 FRONT SQUATS

6 TABATA TWISTERS

50 SINGLE JUMP ROPE

2 STAIR RUNS
 
COOL DOWN AND MOBILITY
 
 
 

2-12-14

RON DEMAAGD MIDWEEK SPECIAL

WARM UP

STRENGTH, SKILL, CARDIO, METCON, CORE

60 DOUBLE UNDERS
30 SDHP
30 SIT UPS
4 TURKISH GET UPS
2 STAIR HOPS
1 STAIR CRAWL

40 DOUBLE UNDERS
20 PULL UPS
20 SIT UPS
4 TURKISH GET UPS
2 STAIR HOPS
1 STAIR CRAWL

20 DOUBLE UNDERS
10 GOBLET SQUATS
10 SIT UPS
4 TURKISH GET UPS
2 STAIR HOPS
1 STAIR CRAWL

COOL DOWN AND MOBILITY

2-10-14

WARM UP

STRENGTH, SKILL, METCON, CARDIO, CORE

20-30 MINUTE AMRAP
5 CHEST TO CHEST
10 T2B
10 KB SWING
10 GHD
5 OVER BAR BURPEES
5 STAIR RUNS

COOL DOWN AND MOBILITY