6-28-13

1/3 MILE RUN

100 DOUBLE UNDERS
90 STORM CRUNCHES
80 WALKING LUNGES
70 LIDELL PLANKS
60 BODY SQUATS

1/3 MILE RUN

50 STRAIGHT UP CRUNCHES
40 HR PUSHHUPS
30 KB SWINGS
20 PULUPS
10 BOX JUMPS

1/3 MILE RUN



MFA Mud Prep

WORK THIS IN WITH YOUR RUNNING

10 GRAPPLERS (EACH SIDE)

20 OVER UNDERS

30 THREE WAY SHOULDER PLANKS

200 YD SLED DRAG SPRINT

 

 

 

6-18-13

REVISIT AND TWIST JOSEPH FORSETH DESHAIS AND RON DEMAAGD B-DAY WODS

1/4 MILE RUN

6 OVER BAR BURPEE SDHP
2 MUSCLE UPS
90 DOUBLE UNDERS

1/4 MILE RUN

6 HUERTA CRAWLS
8 KB TURKISH GETUPS
65 STORM CRUNCHES

1/4 MILE RUN

6 OVER BAR BURPEE SDHP
2 MUSCLE UPS
90 DOUBLE UNDERS

1/4 MILE RUN

6 HUERTA CRAWLS
8 KB TURKISH GETUPS
65 STORM CRUNCHES

 



MFA ABS

MIXED FITNESS ARTIST MELISSA FORSETH DEVELOPED AB MUSCLES AS A RESULT FROM MIXED FITNESS TRAINING AND GLUTEN FREE DIETS.

 

 







 

 

6-17-13

1/4 MILE RUN

21-15-9 REPS
ROLLBACK PISTOLS
BICYCLE CRUNCHES (3 COUNT)
SHOULDER TO OVERHEAD
HIGH PULLS
DOUBLE UNDERS (210, 150, 90)

1/4 MILE RUN

 



6-11-13 Ron DeMaagd Birthday Part 2

RON DEMAAGD (6-8-65) BIRTHDAY CELEBRATION CONTINUES!!!!

24 MINUTE AMRAP
6 HUERTA CRAWLS
8 KB TURKISH GETUPS
65 DOUBLE UNDERS

 



6-10-13 Ron DeMaagd Birthday Part 1

RON DEMAAGD (6-8-65) BIRTHDAY CELEBRATION!!!!

NEXT TWO DAYS, 24 MINUTE ROUNDS, 48 MINUTES OF WORK FOR  RON

24 MINUTE AMRAP
6 CHEST TO CHEST WALL CLIMBS
8 SQUAT CLEAN AND JERK 95/75
65 STORM CRUNCHES



6-7-13

(4) 7 MINUTE ROUNDS

ROUND 1
10 GHD
BEAR CRAWL SHUTTLE

ROUND 2
50 DOUBLE UNDERS
10 KB SDHP
10 BOX JUMPS

ROUND 3
20 JUMPING LUNGES
10 TOE TO BARS
5 MUSCLE UPS

ROUND 4
3 STAIR RUNS
30 LIDELL PLANKS

 

 

 

 

 



6-4-13 Joseph Forseth Deshais Birthday Part 2

THE CELEBRATION CONTINUES WITH ANOTHER 23 MINUTE AMRAP ROUND FOR JOSEPH FORSETH DESHAIS BIRTHDAY (6-2-90)

23 MIN AMRAP

6 OVER BAR BURPEE SDHP 135/95

2 MUSCLE UPS

90 DOUBLE UNDERS

 



 

6-3-13 Joseph Forseth Deshais Birthday Part 1

 JOSEPH FORSETH DESHAIS (6-2-90) 23RD BIRTHDAY CELEBRATION FOR TWO DAYS WITH A 23 MINUTE AMRAP ROUND

23 MINUTE AMRAP

6 KB BOX JUMPS

2 STAIR HOPS

90 BARBELL SITUPS