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