3 ROUNDS
5 BOX JUMPS
10 KB SWINGS
15 ARCHES
1/2 MILE RUN
3 ROUNDS
5 PISTOLS
10 GROUND TO OVERHEAD
15 TOE TO BARS
1/2 MILE RUN
12-17-12
1/2 MILE RUN
3 ROUNDS
5 BOX JUMPS
10 KB SWINGS
15 ARCHES
1/2 MILE RUN
3 ROUNDS
5 PISTOLS
10 GROUND TO OVERHEAD
15 TOE TO BARS
1/2 MILE RUN
3 ROUNDS
5 BOX JUMPS
10 KB SWINGS
15 ARCHES
1/2 MILE RUN
3 ROUNDS
5 PISTOLS
10 GROUND TO OVERHEAD
15 TOE TO BARS
1/2 MILE RUN
12-14-12
KP CHALLENGE
2 ROUNDS
30 HR PUSHUPS
50 DOUBLE UNDERS
20 PISTOLS (10 EACH LEG)
50 DOUBLE UNDERS
2 REVERSE CRAB WALKS UP STAIRS
50 DOUBLE UNDERS
20 DUMBELL CLEAN AND JERK
50 DOUBLE UNDERS
40 TOES TO BAR
2 ROUNDS
30 HR PUSHUPS
50 DOUBLE UNDERS
20 PISTOLS (10 EACH LEG)
50 DOUBLE UNDERS
2 REVERSE CRAB WALKS UP STAIRS
50 DOUBLE UNDERS
20 DUMBELL CLEAN AND JERK
50 DOUBLE UNDERS
40 TOES TO BAR
12-12-12
24 MINUTE AMRAP
2 HIGH BOX JUMPS
10 SDHP
10 PUSH PRESS
BT2B COMBO (BURPEE, 5 T2B, BURPEE, 5 T2B, BURPEE)
40 DOUBLE UNDERS
2 HIGH BOX JUMPS
10 SDHP
10 PUSH PRESS
BT2B COMBO (BURPEE, 5 T2B, BURPEE, 5 T2B, BURPEE)
40 DOUBLE UNDERS
MFA TRIBUTES
MIXED FITNESS ARTIST AB EXERCISE FOR THE ABS....
100 REPS TOTAL
20 LEG RAISES
20 LEG PUMPS
60 STORM CRUNCHES
100 REPS TOTAL
20 LEG RAISES
20 LEG PUMPS
60 STORM CRUNCHES
12-7-12
KP CHALLENGE
TAKE TURNS WITH A PARTNER UNTILL 50 REPS ARE DONE EACH, PARTNER NOT DOING EXERCISE WILL BE DOING DOUBLE UNDERS....
CLEAN AND JERK
OVERHEAD SQUATS
PULL UPS
GHD SITUPS
TAKE TURNS WITH A PARTNER UNTILL 50 REPS ARE DONE EACH, PARTNER NOT DOING EXERCISE WILL BE DOING DOUBLE UNDERS....
CLEAN AND JERK
OVERHEAD SQUATS
PULL UPS
GHD SITUPS
12-5-12
6 MINUTES AT EACH STATION
SUMO DEADLIFT HIGH PULLS AND BOX JUMPS
3,6,9,12... REPS UNTILL 6 MINUTES IS UP
KB SWINGS AND L-SITS
3,6,9,12....REPS OR SECONDS FOR L-SITS UNTILL 6 MINUTES IS UP
GHD SIT UPS AND MUSCLE UPS(BAR OR RING)
5 AND 1, 10 AND 2, 15 AND 3, 20 AND 4, 25 AND 5.... UNTILL 6 MINUTES IS UP
DOUBLE UNDERS AND HR PUSHUPS
10 AND 5, 20 AND 10, 30 AND 15, 40 AND 20.... UNTILL 6 MINUTES IS UP
SUMO DEADLIFT HIGH PULLS AND BOX JUMPS
3,6,9,12... REPS UNTILL 6 MINUTES IS UP
KB SWINGS AND L-SITS
3,6,9,12....REPS OR SECONDS FOR L-SITS UNTILL 6 MINUTES IS UP
GHD SIT UPS AND MUSCLE UPS(BAR OR RING)
5 AND 1, 10 AND 2, 15 AND 3, 20 AND 4, 25 AND 5.... UNTILL 6 MINUTES IS UP
DOUBLE UNDERS AND HR PUSHUPS
10 AND 5, 20 AND 10, 30 AND 15, 40 AND 20.... UNTILL 6 MINUTES IS UP
12-3-12
1 MILE RUN
3 ROUNDS OF
10 OVER BAR BUPREE CLEAN AND JERKS
20 GHD
2 ROUNDS OF
100 WALL MT CLIMBERS
10 ROLLBACK TO HANDSTAND PUSHUPS
1 ROUND OF
200 DOUBLE UNDERS
100 FULL SIT UPS
3 ROUNDS OF
10 OVER BAR BUPREE CLEAN AND JERKS
20 GHD
2 ROUNDS OF
100 WALL MT CLIMBERS
10 ROLLBACK TO HANDSTAND PUSHUPS
1 ROUND OF
200 DOUBLE UNDERS
100 FULL SIT UPS
NOAH FORSETH BIRTHDAY WOD
NOAH JOSEPH FORSETH DESHAIS
11-13-12 THE THIRD GENERATION OF MIXED FITNESS ARTISTS ENTERS THE WORLD....
7lbs 18 Inches
24 MINUTE AMRAP
11 BENT OVER ROWS
13 PUSH PRESS
12 CURLS
7 BAR MUSCLE UPS
18 GHD
WALL AND BODYWEIGHT
HERE IS A FEW MFA EXAMPLES USING A WALL AND YOUR BODY FOR CARDIO AND CORE DEVELOPEMENT WE FILMED FOR OUR FRIEND AND BOXING COACH CORY RHOADES.
CHEST TO CHEST WALL CLIMBS
WALL UPS
ROLLBACK TO HANDSTANDS
HSPU (HANDSTAND PUSH UPS)
WALL MT CLIMBERS
1 LEGGED BURPEES
BURPEE ROLLBACKS
TITO BURPEES
HUERTA CRAWLS
HIP HEISTS
PLYO PUSHUPS
BODY SQUATS
JUMPING LUNGES
PISTOLS
11-09-12
VALANNA MCGEE
MIXEDFITNESSARTIST.COM WELCOMED CHAMPION BOXER VALANNA FOR A WORKOUT TODAY
(3) 10 MINUTE CHAMPIONSHIP ROUNDS OF
ROUND 1
15 BALL TO WALL
5 CHEST TO CHEST WALL CLIMBS
1 BACKWARDS STAIR CRAWL
ROUND 2
10 KB SDHP
10 KB SWINGS
10 BURPEE PULLUP
5 BURPEE BOX JUMPS
ROUND 3 (ANNIE FROM CROSSFIT)
50 DOUBLE UNDERS / 50 FULL SIT UPS
40 DOUBLE UNDERS / 40 FULL SIT UPS
30 DOUBLE UNDERS / 30 FULL SIT UPS
20 DOUBLE UNDERS / 20 FULL SIT UPS
10 DOUBLE UNDERS / 10 FULL SIT UPS
MIXEDFITNESSARTIST.COM WELCOMED CHAMPION BOXER VALANNA FOR A WORKOUT TODAY
(3) 10 MINUTE CHAMPIONSHIP ROUNDS OF
ROUND 1
15 BALL TO WALL
5 CHEST TO CHEST WALL CLIMBS
1 BACKWARDS STAIR CRAWL
ROUND 2
10 KB SDHP
10 KB SWINGS
10 BURPEE PULLUP
5 BURPEE BOX JUMPS
ROUND 3 (ANNIE FROM CROSSFIT)
50 DOUBLE UNDERS / 50 FULL SIT UPS
40 DOUBLE UNDERS / 40 FULL SIT UPS
30 DOUBLE UNDERS / 30 FULL SIT UPS
20 DOUBLE UNDERS / 20 FULL SIT UPS
10 DOUBLE UNDERS / 10 FULL SIT UPS
10-26-12
KP CHECKLIST
15 PLYO PULLUPS
20 SQUAT SNATCH
15 WEIGHTED SIT UPS
50 DOUBLE UNDERS
30 KB SWINGS
15 EACH ARM SINGLE DUMBELL CLEAN AND JERK
10 TIRE FLIPS
30 PUSH PRESS
3 TRIBUTES
15 PLYO PULLUPS
20 SQUAT SNATCH
15 WEIGHTED SIT UPS
50 DOUBLE UNDERS
30 KB SWINGS
15 EACH ARM SINGLE DUMBELL CLEAN AND JERK
10 TIRE FLIPS
30 PUSH PRESS
3 TRIBUTES
10-17-12
TUCKER BIRCH
MIXED FITNESS ARTIST TUCKER BIRCH TURNS 22 THIS SATURDAY (10-20-12) SO WE GONNA START THE CELEBRATION EARLY WITH A TRIBUTE WORKOUT FOR HIM.
1 LAP
10 BACKWARDS STAIR CRAWLS
1 LAP
20 T-PULLUPS
1 LAP
22 HIGH BOX JUMPS
90 DOUBLE UNDERS
MIXED FITNESS ARTIST TUCKER BIRCH TURNS 22 THIS SATURDAY (10-20-12) SO WE GONNA START THE CELEBRATION EARLY WITH A TRIBUTE WORKOUT FOR HIM.
1 LAP
10 BACKWARDS STAIR CRAWLS
1 LAP
20 T-PULLUPS
1 LAP
22 HIGH BOX JUMPS
90 DOUBLE UNDERS
10-03-12
PARTNER WORKOUT
3 ROUNDS EACH
20 BALL TO WALL TOSS
PARTNER DOING BURPEES
20 GHD SIT UPS
PARTNER DOING PULLUPS
20 DEADLIFT
PARTNER DOING HR PUSHUPS
3 ROUNDS EACH
20 BALL TO WALL TOSS
PARTNER DOING BURPEES
20 GHD SIT UPS
PARTNER DOING PULLUPS
20 DEADLIFT
PARTNER DOING HR PUSHUPS
10-02-12
1/4 MILE RUN
3 ROUNDS OF
5 BURPEE PULLUPS
10 KNEE TO ELBOWS
15 JUMPING LUNGES
1/4 MILE RUN
3 ROUNDS OF
5 BURPEE PULLUPS
10 KNEE TO ELBOWS
15 JUMPING LUNGES
1/4 MILE RUN
10-01-12
20 MINUTE AMRAP
20 DOUBLE UNDERS
8 BOX JUMPS 30" BOX
6 TOE TO BARS
4 CHEST TO CHEST WALL CLIMBS
20 DOUBLE UNDERS
8 BOX JUMPS 30" BOX
6 TOE TO BARS
4 CHEST TO CHEST WALL CLIMBS
9-28-12
KP CHALLENGE
3 MINUTES
2 MINUTES REST
START AT BEGINING FOR 6 MINUTE ROUND
3 MINUTE REST
START AT BEGINNING AND FINISH
30 WALL BALL
15 BOX JUMPS
15 PUSH PRESS 115/85
15 TOES TO BAR
15 KB SDHP 70/53
15 PULLUPS
15 SQUAT CLEAN 115/85
3 MINUTES
2 MINUTES REST
START AT BEGINING FOR 6 MINUTE ROUND
3 MINUTE REST
START AT BEGINNING AND FINISH
30 WALL BALL
15 BOX JUMPS
15 PUSH PRESS 115/85
15 TOES TO BAR
15 KB SDHP 70/53
15 PULLUPS
15 SQUAT CLEAN 115/85
SARAH ELLIS FINISHES 9-21 AND EARNS HER MIXEDFITNESSARTIST.COM T-SHIRT
8-23 -12
5 BURPEES ON PLATE
15 PLATE BICEP
15 PLATE TRICEP
15 PLATE SDHP
15 PLATE OH LUNGES
100 DOUBLE UNDERS
1 DRAG PLATE UP STAIRS CRAWLING BACKWARDS
100 DOUBLE UNDERS
15 PLATE OH LUNGES
15 PLATE SDHP
15 PLATE TRICEP
15 PLATE BICEP
5 BURPEES ON PLATE
START AT BEGINNING EACH ROUND
2 MINUTE ROUND
REST 1 MINUTE
10 MINUTE ROUND
REST 1 MINUTE
2 MINUTE ROUND
15 PLATE BICEP
15 PLATE TRICEP
15 PLATE SDHP
15 PLATE OH LUNGES
100 DOUBLE UNDERS
1 DRAG PLATE UP STAIRS CRAWLING BACKWARDS
100 DOUBLE UNDERS
15 PLATE OH LUNGES
15 PLATE SDHP
15 PLATE TRICEP
15 PLATE BICEP
5 BURPEES ON PLATE
START AT BEGINNING EACH ROUND
2 MINUTE ROUND
REST 1 MINUTE
10 MINUTE ROUND
REST 1 MINUTE
2 MINUTE ROUND
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
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
8-13-12
KELLY HUFFORD
NAMED AFTER MIXED FITNESS ARTIST AND ALL AROUND BAD ASS CHICK KELLY HUFFORD WHO CELEBRATED HER BIRTHDAY (8-12-85) OVER THE WEEKEND WITH A CLIMB TO THE SUMMIT OF MOUNT SHASTA. WHILE WE WERE NOT THERE TO STRUGGLE AND SUCCEED WITH HER ON THE CLIMB THAT DOES NOT MEAN WE CANT CELEBRATE HER BIRTHDAY TODAY WITH A LITTLE CELEBRATION OF OUR OWN.
85 DOUBLE UNDERS
85 STORM CRUNCHES
12 THRUSTERS
8 BURPEE BOX JUMPS
27 TO TO BARS
1 MILE RUN
27 TOE TO BARS
8 BURPEE BOX JUMPS
12 THRUSTERS
85 STORM CRUNCHES
85 DOUBLE UNDERS
NAMED AFTER MIXED FITNESS ARTIST AND ALL AROUND BAD ASS CHICK KELLY HUFFORD WHO CELEBRATED HER BIRTHDAY (8-12-85) OVER THE WEEKEND WITH A CLIMB TO THE SUMMIT OF MOUNT SHASTA. WHILE WE WERE NOT THERE TO STRUGGLE AND SUCCEED WITH HER ON THE CLIMB THAT DOES NOT MEAN WE CANT CELEBRATE HER BIRTHDAY TODAY WITH A LITTLE CELEBRATION OF OUR OWN.
85 DOUBLE UNDERS
85 STORM CRUNCHES
12 THRUSTERS
8 BURPEE BOX JUMPS
27 TO TO BARS
1 MILE RUN
27 TOE TO BARS
8 BURPEE BOX JUMPS
12 THRUSTERS
85 STORM CRUNCHES
85 DOUBLE UNDERS
8-10-12
KP CHECKLIST
10 KB SWINGS 53/35
20 CHEST TO BAR PULLUPS
30 HANG POWER CLEANS
40 HR PUSHUPS
50 OH SQUATS 70/50
60 AIR SQUATS
70 WALL BALL
80 LUNGES
90 STORM CRUNCHES
100 DOUBLE UNDERS
EXERCISE EXAMPLES
WALL BALL EXAMPLE
8-9-12
15 MINUTE CHALLENGE
START AT TOP OR AT BOTTOM AND WORK WAY UP OR DOWN
1 PLATE OVERHEAD LOOP (1/4 MILE)
2 ONE LEGGED STAIR CLIMBS BACKWARDS (ONE EACH LEG)
10 BURPEE BOX JUMPS
20 SQUAT PULLUP TOES TO BARS
30 HR PUSHUPS
40 FULL SITUPS
50 DOUBLE UNDERS
START AT TOP OR AT BOTTOM AND WORK WAY UP OR DOWN
1 PLATE OVERHEAD LOOP (1/4 MILE)
2 ONE LEGGED STAIR CLIMBS BACKWARDS (ONE EACH LEG)
10 BURPEE BOX JUMPS
20 SQUAT PULLUP TOES TO BARS
30 HR PUSHUPS
40 FULL SITUPS
50 DOUBLE UNDERS
RON DEMAAGD WENT SO HARD DURING THIS WORKOUT HE DIDNT NOTICE HIS INJURY TILL AFTER FINISHING
MFA CHALLENGE
1 CHEST TO CHEST WALL CLIMB
1 PULL UP
1 TOE TO BAR
THEN 2 OF EACH, THEN 3, THEN 4....
GO FOR SET AMOUNT OF TIME, SET NUMBER OF REPS OR UNTILL FIRST PAUSE OR BREAK IN RYTHM
1 PULL UP
1 TOE TO BAR
THEN 2 OF EACH, THEN 3, THEN 4....
GO FOR SET AMOUNT OF TIME, SET NUMBER OF REPS OR UNTILL FIRST PAUSE OR BREAK IN RYTHM
7-9-12 TWO WOLVES
A Cherokee Legend
An old Cherokee is teaching his grandson about life. "A fight is going on inside me," he said to the boy."It is a terrible fight and it is between two wolves. One is evil - he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego." He continued, "The other is good - he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you - and inside every other person, too."
The grandson thought about it for a minute and then asked his grandfather, "Which wolf will win?"
The old Cherokee simply replied, "The one you feed."
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