4-27-15

SET YOUR CHAMPION FREE

EVERY 2:30 ON THE 2:30 FOR 5 ROUNDS ENDING AT 12:30 MINUTES

5 PULL UP TOE TO BARS
10 ONE LEGGED DUMBELL BURPEES 10/8 (5 EACH LEG)
1 BACKWARDS STAR CRAWL

MFA ENHANCEMENT FEE
AT THE END OF  12:30 FOR EVERY REP FAILED (5 FOR PULL UP TOE TO BARS, 10 FOR ONE LEGGED BURPEES, AND 15 FOR BACKWARDS STAIR CRAWL) THERE WILL BE A 1 REP  HANDSTAND PUSH UP

4-24-15

FINAL KP FRIDAY

BEEN DONE BEFORE, WELL A FEW HAVE DONE IT BEFORE.... PERHAPS ONE OF THE MOST VISCIOUS OF KP FRIDAYS EVER WRITTEN?

IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT

RX / SCALED

100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED

4-22-15

RON DEMAAGD 25 MINUTE EARTH DAY AMRAP

5 MINUTE CARDIO
10 SDHP
10 BALL PUSH UPS
10 BOX JUMPS
10 BAR SIT UPS

4-20-15

THREE JOBS FOR THIS 4-20

4 ROUNDS 20 MINUTE CAP
2 BEAR CRAWL SHUTTLE
10 PULL UPS
1/4 MILE RUN

MFA ENHANCEMENT FEE
IF 4 ROUNDS NOT FINISHED IN TIME CAP THEN 10 CHEST TO CHEST WALL CLIMB


4-17-15

KP FRIDAY

2 ROUNDS WITH A 30 MINUTE TIME CAP

100 DOUBLE UNDERS
20 DUMBELL SNATCHES 70/40 (10 EACH SIDE)
20 FARMERS CARRY DUMBELL WALKING LUNGES 70/40
20 T2B
20 PISTOLS (10 EACH SIDE)
20 SQUAT CLEAN AND JERKS 135/95
100 DOUBLE UNDERS


4-15-15

RON DEMAAGD 30 MINUTE AMRAP

5 MINUTES CARDIO
10 T-BAR ROWS
10 DIPS
10 CURLS
20 TWISTERS


4-13-15

DOIN IT WELL

EVERY 5 MINUTES ON THE 5 MINUTES FOR 20 MINUTES

250 METER ROW
25 HR PUSH UPS
25 SIT UPS
.25 MILE RUN (SMALL LOOP)

MFA ENHANCEMENT FEE
IF YOU FAILED TO MEET THE REPS WITHIN ANY OR ALL OF THE 5 MINUTE SEGMENTS THEN THERE IS A CHARGE OF 25 BURPEES DUE AT THE END OF THE WORKOUT




4-10-15

ON THE 100TH DAY OF THE YEAR (WOULD BE 101 IF IT WAS A LEAP YEAR)
KP BRINGS YOU A DEATH BY WORKOUT....

TIMER STARTS AND YOU DO 1 REP, AT ONE MINUTE MARK YOU THEN DO 2 REPS, AND NEXT MINUTE MARK YOU DO 3 REPS AND SO ON AND SO FORTH UNTIL YOU FAIL TO MEET THE PRESCRIBED NUMBER OF REPS FOR THAT MINUTE

FIRST DEATH BY IS BURPEE BOX JUMPS 24"/20" BOX

SECOND DEATH BY IS WALL BALL 20lb/16lb BALL

4-8-15

 RON DEMAAGD BE DOWN IN DISNEYLAND WITH FAMILY FOR SOME REST AND RECOVERY SO HERE IS AN OPTIONAL WOD SHOULD YOU DECIDE TO GET IN WHERE YOU FIT IN

20 MINUTE AMRAP
5 STAIR RUNS
10 BURPEE SLED SHOVE
1 ROPE CLIMB
5 HSPU



April BWOD'S

BIRTHDAY AND ANNIVERSARY MONTH

MONDAY APRIL 6TH
WE WILL CELEBRATE MFA PAST AND PRESENT JULIE BURKE 4-4-74, RACHEL DEMAAGD 4-5-95, ERIC KEATING 4-9-1971, MIKE DOLL 4-29-79, AND AARON KRZYWICKI 4-29-84

30 MINUTE TIME CAP TO COMPLETE

20 PULL UPS

1/4 MILE RUN

31 TOE TO BARS

1/4 MILE RUN

36 KB SWING

1/4 MILE RUN

41 GHD SIT UPS

1/4 MILE RUN

44 WALL BALL

4-3-13

KP FRIDAY
 
FOR TIME
 
15 T2B
20 SHOULDER TO OVERHEAD 95/65
15 T2B
20 OVER HEAD SQUATS 95/65
15 T2B
20 THRUSTERS 95/65
15 T2B
200 DOUBLE UNDERS OR 400 SINGLES