RACHEL DEMAAGD BWOD

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



3-25-13

2 TIMES THROUGH (20 MINUTES TOTAL WORK)
2 MINUTES AT EACH STATION, 45 SECOND BREAK BETWEEN STATIONS

STATIONS

5 ROLLBACK TO HANDSTAND
1 MUSCLE UP

40 JUMPROPE
10 SECOND L-SIT

5 CLEANS 115/95
10 PUSHUPS

10 GHD SITUPS
10 KB SWINGS  70/53

10 PLATE SPINS EACH WAY
1 CRAWL UP STAIRS BACKWARDS

3-22-13

MFA MUSCLE UP TRAINING

20 MUSCLE UP TRANSITION SITUPS

1/4 MILE RUN

10 CHEST TO BAR PULLUPS

 

15 MUSCLE UP TRANSITION SITUPS

1/4 MILE RUN

10 DEEP DIPS

 

10 MUSCLE UP TRANSITION SITUPS

1/4 MILE RUN

10 FLAT BACK RING TRANSITION HOP UPS

 

5 MUSCLE UP TRANSITION SITUPS

1/4 MILE RUN

 

MUSCLE UP!!!!



 

CrossFit Games Open WOD 13.3 Prediction and Preparation

HERE IS OUR PREDICTION FOR 13.3?

12 MINUTE AMRAP

3 CHEST TO CHEST WALL CLIMBS
6 OH SQUATS 115/85
9 CHEST TO BAR PULLUPS

MFA SCORES
RON DEMAAGD 90
KELLY HUFFERD 93

VIDEO SHOWING SOME MIXED FITNESS ARTISTS AS THEY PREPARE FOR THE CROSSFIT OPEN 13.3

 

3-19-13 MMA and MFA

Today MMA standout Wes "Nile" Swofford meets the Mixed Fitness Artists for a workout.

12 MINUTE AMRAP
2 CHEST TO CHEST
10 BURPEE PULLUPS
10 ROLLBACK SDHP (SUMO DEADLIFT HIGH PULL)
2 STAIR CRAWLS (ONE UP, ONE DOWN)

RECOVER

3 TABATA (20 SECONDS ON, 10 SECONDS OFF, 6 MINUTES TOTAL)
GROUND TO OVERHEAD 95LBS
SHOTS
SPRAWLS
PUNCHES



3-18-13

1/2 MILE RUN
4 SIDE STEP SHUTTLES
1/2 MILE RUN

TABATAS: 8 ROUNDS OF 20 SECONDS ON 10 SECONDS REST

TABATA BURPEE & SIT UPS (ALTERNATE BETWEEN TWO, 4 ROUNDS EACH)

TABATA BOX JUMPS AND HR PUSHUPS (ALTERNATE BETWEEN TWO, 4 ROUNDS EACH)



3-12-13

50 DOUBLE UNDERS
30 SECOND L-SIT
3 ROPE CLIMBS
20 GHD SIT UPS
10 CHEST TO BAR PULL UPS

5,3,1 SQUAT CLEAN AND JERK
5,3,1 SDHP (SUMO DEADLIFT HIGH PULL)
5,3,1 OH SQUAT

10 CHEST TO BAR PULL UPS
20 GHD SIT UPS
3 ROPE CLIMBS
30 SECOND L-SIT
50 DOUBLE UNDERS

 



CrossFit Games Open WOD 13.2 Prediction and Preparation

HERE IS OUR PREDICTION FOR 13.2?

20 MINUTE AMRAP

50 DOUBLE UNDERS
40 BALL TO WALLS 20/16
30 TOE TO BARS (OR RINGS)
20 BOX JUMPS 24" BOX
10 PUSH PRESS 135/95
5 MUSCLE UPS (BAR OR RING)

VIDEO  SHOWING SOME MIXED FITNESS ARTISTS AS THEY PREPARE FOR THE CROSSFIT OPEN 13.2