C2C
BURPEE PULL UPS
DOUBLE UNDERS
REST
ROW
FULL SIT UPS
BOX JUMPS
REST
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
Subscribe to:
Posts (Atom)