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 



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

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





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

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

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

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

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

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



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