MIKE "FEDERAL PHENOM" DOLL BWOD

MFA GETS IN A LATE CELEBRATION FOR MIKES BDAY ON APRIL 29TH

3 25 YARD SLED PUSH 225/160

4 MUSCLE UPS
29 BALL TO WALL 20/16
79 DOUBLE UNDERS

2 25 YARD SLED PUSH 225/160

4 MUSCLE UPS
29 TOE TO BARS
79 DOUBLE UNDERS

25 YARD SLED PUSH 225/160

4 MUSCLE UPS
29 FRONT SQUATS 135/95
79 DOUBLE UNDERS

RECORD TIME TO SEE FUTURE PROGRESS, AND NOTE  WEIGHT IF NOT RX FOR FUTURE STRENGTH GAINS



AARON KRZYWICKI BWOD

MFA AARON KRZYWICKI TURNS 30 TODAY!!!!

FOR TIME

30 CALORIE ROW
30 SHOULDER TO OVERHEAD 135/95

BONUS: 30 STAIR RUNS

4-28-14

25 MINUTE AMRAP

5 HANG CLEAN 135/95
5 S2OH 135/95
13 T2B

2 SLED PUSH 25 YARDS  5 PLATES/3 PLATES PLUS 25

RECORD ROUNDS AND REPS TO SEE FUTURE PROGRESS, AND NOTE  WEIGHT IF NOT RX FOR FUTURE STRENGTH GAINS



4-25-14

AIKAU AND DEMAAGD COMBO 

2 ROUNDS
5 SHOULDER TO OVERHEAD 135/95
4 OH WALKING LUNGES 135/95
46 BICYCLE CRUNCHES

2 ROUNDS
6 CHEST TO CHEST WALL CLIMBS
8 SQUAT CLEAN AND JERK 135/95
65 STORM CRUNCHES

RECORD TIME TO SEE FUTURE PROGRESS, AND NOTE  WEIGHT IF NOT RX FOR FUTURE STRENGTH GAINS

BONUS: MFA JULIE BURKE INSPIRED DIET CHALLENGE PENALTY
6 MINUTES NON STOP MOVEMENT
(LUNGES, SIT UPS, BURPEES, BODY SQUATS, DOUBLE UNDERS, ETC)

 



MFA AIKAU

31 MINUTE AMRAP

5 SHOULDER TO OVERHEAD
4 OH WALKING LUNGES
46 BICYCLE CRUNCHES

3 STAIR CRAWLS
17 T2B
78 DOUBLE UNDERS



 





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



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

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

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



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



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

4-2-14

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