FOR TIME, 1 ROUND AT A TIME WITH REST BETWEEN, GO FOR 5 ROUNDS AND NOTE TIMES AND WEIGHT FOR FUTURE COMPARISON AND GAINS (EXAMPLE 1:12, 1:08, 1:03. 1:05, :57 OVERHEAD SQUATS @ 95LBS)
4 CHEST TO CHEST WALL CLIMB
6 PULL UPS
8 TOES TO BAR
10 OVERHEAD SQUATS
6-27-14
REMIX AND MODIFIED WOD FROM 11-4-13
WARM UP
WOD FOR TIME, 5 ROUNDS AT EACH STATION
15 WALL BALL
5 HORIZONTAL PULLUPS
5 HANG CLEANS
5 SHOULDER TO OVERHEAD (SAME BAR LOAD AS CLEANS)
__ DOUBLE UNDERS (INSERT NUMBER DEPENDING ON YOUR CURRENT LEVEL)
10 KB GOBLET SQUATS
20 FULL SIT UPS
BACKWARDS STAIR CRAWL OR PLYO BACKWARDS STAIR PUSH UPS
COOL DOWN AND MOBILITY
WARM UP
WOD FOR TIME, 5 ROUNDS AT EACH STATION
15 WALL BALL
5 HORIZONTAL PULLUPS
5 HANG CLEANS
5 SHOULDER TO OVERHEAD (SAME BAR LOAD AS CLEANS)
__ DOUBLE UNDERS (INSERT NUMBER DEPENDING ON YOUR CURRENT LEVEL)
10 KB GOBLET SQUATS
20 FULL SIT UPS
BACKWARDS STAIR CRAWL OR PLYO BACKWARDS STAIR PUSH UPS
COOL DOWN AND MOBILITY
6-20-14
WARM UP
WOD FOR TIME, SECOND CLOCK FOR EMOTM(EVERY MINUTE ON THE MINUTE) 5 BURPEES
100 DOUBLE UNDERS OR SINGLE UNDERS
50 1 ARM DUMBELL SNATCH 50/35
50 GHD SIT UPS
50 HR PUSH UPS
50 PULL UPS
100 DOUBLE UNDERS OR SINGLE UNDERS
COOL DOWN AND MOBILITY
WOD FOR TIME, SECOND CLOCK FOR EMOTM(EVERY MINUTE ON THE MINUTE) 5 BURPEES
100 DOUBLE UNDERS OR SINGLE UNDERS
50 1 ARM DUMBELL SNATCH 50/35
50 GHD SIT UPS
50 HR PUSH UPS
50 PULL UPS
100 DOUBLE UNDERS OR SINGLE UNDERS
COOL DOWN AND MOBILITY
6-16-14
WARM UP
SKILL
5-10 MINUTES OF DOUBLE UNDERS, OR TRIPLE UNDERS. CAN BE DONE BEFORE OR AFTER WOD
WOD
5 ROUNDS, REST AS LONG AS NEEDED BETWEEN ROUNDS, KEEP TRYING TO LOWER TIME
10 CAL ROW
10 GHD
10 KB 70/53
10 PULL UPS
COOL DOWN AND MOBILITY
SKILL
5-10 MINUTES OF DOUBLE UNDERS, OR TRIPLE UNDERS. CAN BE DONE BEFORE OR AFTER WOD
WOD
5 ROUNDS, REST AS LONG AS NEEDED BETWEEN ROUNDS, KEEP TRYING TO LOWER TIME
10 CAL ROW
10 GHD
10 KB 70/53
10 PULL UPS
COOL DOWN AND MOBILITY
6-13-14
CAN BE DONE IN ANY ORDER SO LONG AS YOU MEET PRESCRIBED REPS BEFORE MOVING ON. KP REVISED 5-29-2014 @ 1315 FOR A FRIDAY THE 13TH CHIPPER
40 SINGLE FOLLOWED BY DOUBLE UNDER
35 PUSH UP TO CRAB POSITION
30 WALL BALL 20/16
25 DOUBLE KB SWING 53/35
20 PULL UP T2B
15 BURPEE BOX JUMP 24/20
10 CLEAN AND JERK 155/105
5 SLED PUSH 25 YARDS 6x45/4x45
40 SINGLE FOLLOWED BY DOUBLE UNDER
35 PUSH UP TO CRAB POSITION
30 WALL BALL 20/16
25 DOUBLE KB SWING 53/35
20 PULL UP T2B
15 BURPEE BOX JUMP 24/20
10 CLEAN AND JERK 155/105
5 SLED PUSH 25 YARDS 6x45/4x45
6-11-14
RON DEMAAGD REMIX PROGRAM
26 MINUTE AMRAP
10,11,12.... GOBLET SQUATS 70/53*
10,11,12.... KB SWINGS 53/35*
TRIBUTES
2x25 YARD SLED PUSH 3x45/2x45
1/4 MILE RUN
*10 REPS 1ST ROUND, 11 REP 2ND ROUND....
6-9-14
4X
1/4 MILE RUN
3,6,9,12 DEADLIFT 185/135*
3,6,9,12 BURPEE PULL UPS*
*3 REPS 1ST ROUND, 6 REPS SECOND....
BONUS 100 DB TWISTERS 12/10
1/4 MILE RUN
3,6,9,12 DEADLIFT 185/135*
3,6,9,12 BURPEE PULL UPS*
*3 REPS 1ST ROUND, 6 REPS SECOND....
BONUS 100 DB TWISTERS 12/10
6-6-14 RON DEMAAGD BWOD
FOUNDING MFA MEMBER RON DEMAAGD TURNS 49 ON SUNDAY SO WE WILL START CELEBRATION A LITTLE EARLY
26 MINUTE TIME CAP
49 REPS OF EACH, ANY ORDER, STAY WITH EXERCISE UNTIL ALL 49 REPS DONE
WALL BALL
T2B
DOUBLE KB 35/26
BENT OVER ROWS 95/65
SDHP 95/65
S2OH 95/65
CAL ROW
BOX JUMP 24/20
BURPEE
SINGLE FOLLOWED BY DOUBLE UNDER
26 MINUTE TIME CAP
49 REPS OF EACH, ANY ORDER, STAY WITH EXERCISE UNTIL ALL 49 REPS DONE
WALL BALL
T2B
DOUBLE KB 35/26
BENT OVER ROWS 95/65
SDHP 95/65
S2OH 95/65
CAL ROW
BOX JUMP 24/20
BURPEE
SINGLE FOLLOWED BY DOUBLE UNDER
6-2-14 JOSEPH FORSETH DESHAIS BWOD
THE ONE WHO SPARKED MFA TURNS 24 TODAY!!!!
3 ROUNDS
1/3 MILE RUN
6 S2OH*
2 BACKWARDS STAIR CRAWLS
BONUS
90 DOUBLE UNDERS
90 LIDELL PLANKS
90 BODYSQUATS
DOUBLE BONUS
24 MUSCLE UPS (SUB 24 PULL UPS AND 24 DIPS)
*INCREASE WEIGHT EACH SET
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