12-28-15
SEND YOUR VOTE VIA TEXT (530) 524-7230 FOR FAVORITE WOD OF 2015 AND WE WILL DO TODAY 12-28-15. OTHERWISE ITS A 28 MINUTE AMRAP OF 28 CHEST TO CHEST WALL CLIMBS, 28 POP UP PISTOLS, AND 28 FORWARD BAILING MUSCLE UPS. .
12-26-15 MFA Hike
MFA HIKED TO SOME WATERFALLS IN THE WHISKEYTOWN NATIONAL PARK
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| MIKE DOLL PHOTOGRAPHY |
12-23-15
AARON KRZYWIKI PROGRAM
WARM UP
200 DOUBLE UNDERS
3 BACKWARDS STAIR CRAWLS
23 BODY SQUATS
WORKOUT, ANY ORDER JUST FOLLOW 12,23,12,23...FORMAT
12 PULL UP TOE TO BAR
23 BOX JUMP
12 HSPU
23 GHD
12 C2C
23 OH SQUAT 95/75
12 BURPEES
23 PUSH UP TO CRAB
12 BEAR CRAWL SHUTTLES
23 PISTOLS
WARM UP
200 DOUBLE UNDERS
3 BACKWARDS STAIR CRAWLS
23 BODY SQUATS
WORKOUT, ANY ORDER JUST FOLLOW 12,23,12,23...FORMAT
12 PULL UP TOE TO BAR
23 BOX JUMP
12 HSPU
23 GHD
12 C2C
23 OH SQUAT 95/75
12 BURPEES
23 PUSH UP TO CRAB
12 BEAR CRAWL SHUTTLES
23 PISTOLS
12-21-15
DO FIRST EXERCISE, THEN FIRST AND SECOND, THEN FIRST, SECOND AND THIRD....
10 WALKING LUNGES
10 HR PUSH UPS
5 DEADLIFT
1 MINUTE DOUBLE UNDERS
5 FRONT SQUATS
10 GHD
10 KB SWINGS
5 STAIR RUNS
5 ROPE CLIMBS
1 MINUTE SINGLE UNDERS
10 WALKING LUNGES
10 HR PUSH UPS
5 DEADLIFT
1 MINUTE DOUBLE UNDERS
5 FRONT SQUATS
10 GHD
10 KB SWINGS
5 STAIR RUNS
5 ROPE CLIMBS
1 MINUTE SINGLE UNDERS
Serenity Relaxation Beverage
As Mixed Fitness Artists we are constantly looking for things to aid in our training. In this case with Serenity we were looking for a beverage to take after our workouts when we needed to come down from the high paced and stressed workout and focus on recovery. Serenity really is as the drink states "Relaxation in a can" as we experienced. The many people who shared the cases ranged from 18-55 years of age and occupations vary from students to stay at home moms to working professionals. The taste was enjoyed by all and was commented as tasting like cream soda and a small few comments of a subtle aftertaste. The relaxation from drinking occurred from most of us within 15-30 minutes and was felt until sleep. There were no reported sleep issues as everyone slept as they usually would, an some even better. Focus was still the same as normal as people went about their days activities and stress was lowered as well. In conclusion our group will supplement with Serenity for post workout recovery, stress free afternoon and evenings, weekend mornings when rest and recovery is the days plan, and whenever else we see fit for a good tasting beverage that relaxes one. Click banner on right to be taken to their website or click link below to order.
12-18-15
AARON KRZYWIKI PROGRAM
WARM UP 2 ROUNDS
10 GHD
10 HR PUSH UPS
10 BODY SQUATS
3 ROUNDS
WALL BALL 20, 30, 60
SIT UPS 20, 30, 60
PULL UPS 10, 20, 30
WARM UP 2 ROUNDS
10 GHD
10 HR PUSH UPS
10 BODY SQUATS
3 ROUNDS
WALL BALL 20, 30, 60
SIT UPS 20, 30, 60
PULL UPS 10, 20, 30
12-16-15
AARON KRZYWIKI PROGRAM
4 ROUNDS
CHOOSE ONE CARDIO FOR EACH ROUND
500M ROW, .5 MILE RUN, 300FT JL, 200 DU'S
6 CLEANS ADDING WEIGHT EACH ROUND
12 OH PLATE LUNGES
60 STORM CRUNCHES
4 ROUNDS
CHOOSE ONE CARDIO FOR EACH ROUND
500M ROW, .5 MILE RUN, 300FT JL, 200 DU'S
6 CLEANS ADDING WEIGHT EACH ROUND
12 OH PLATE LUNGES
60 STORM CRUNCHES
12-15-15
ANOTHER RANDOM CARDIO BASED ON AGE TO MIX IN WHEN NEEDED
JACOBS LADDER 720FT
ROW 720 METERS
RUN .72 MILES
SPRINTS 4 AT 72 YARDS EACH
THE NUMBERS WILL CHANGE DEPENDING ON WHEN YOU WERE BORN, FOR EXAMPLE IF YOU WERE BORN IN 1965 THEN YOUR NUMBERS WOULD BE 650, 650, .65 & 65AND IF YOU WERE BORN IN 1990 THEN 900, 900, .90 & 90 AND FINALLY FOR THOSE BORN IN 2000 AND LATER WE JUST SIMPIFY TO 1000, 1000, 1 AND 100
JACOBS LADDER 720FT
ROW 720 METERS
RUN .72 MILES
SPRINTS 4 AT 72 YARDS EACH
THE NUMBERS WILL CHANGE DEPENDING ON WHEN YOU WERE BORN, FOR EXAMPLE IF YOU WERE BORN IN 1965 THEN YOUR NUMBERS WOULD BE 650, 650, .65 & 65AND IF YOU WERE BORN IN 1990 THEN 900, 900, .90 & 90 AND FINALLY FOR THOSE BORN IN 2000 AND LATER WE JUST SIMPIFY TO 1000, 1000, 1 AND 100
12-11-15
AARON KRZYWIKI PROGRAM
COMPLETE IN ANY ORDER, MUST FINISH ALL REPS BEFORE MOVING TO NEXT EXERCISE
2000 M ROW
20 KB SWING
20 FRONT RACK LUNGE
30 T2B
30 HR PUSH UPS
40 WALL BALL
40 PULL UPS
50 THRUSTERS
50 GHD
COMPLETE IN ANY ORDER, MUST FINISH ALL REPS BEFORE MOVING TO NEXT EXERCISE
2000 M ROW
20 KB SWING
20 FRONT RACK LUNGE
30 T2B
30 HR PUSH UPS
40 WALL BALL
40 PULL UPS
50 THRUSTERS
50 GHD
12-9-15
AARON KRZYWIKI PROGRAM
200 FT JACOBS LADDER
20 MINUTE AMRAP, ADD 5 REPS EACH ROUND, 5, 10, 15....
HSPU
PULL UPS
KB SWING
BOX JUMP
GHD
200 FT JACOBS LADDER
20 MINUTE AMRAP, ADD 5 REPS EACH ROUND, 5, 10, 15....
HSPU
PULL UPS
KB SWING
BOX JUMP
GHD
12-08-15
CARDIO EXAMPLE TO MIX IN YOUR TRAINING, THIS CAN EVEN BE DONE WEEKLY FOR MONTH OR MORE
30 MINUTE TIME CAP
1000 FT JACOBS LADDER
1500M ROW
1 MILE RUN
30 MINUTE TIME CAP
1000 FT JACOBS LADDER
1500M ROW
1 MILE RUN
12-7-15
ANY GROUP ORDER, NO BREAKING UP, REST AS NEEDED BETWEEN GROUPS
25 WALL BALL
15 HAND STAND PUSH UP
5 CHEST TO CHEST
25 PULL UPS
15 TOE TO BARS
5 ROPE CLIMBS
25 GHD SIT UPS
150 DOUBLE UNDERS
5 SLED PULLS ACROSS MFA ARENA
25 DEADLIFT
15 CLEANS
5 SNATCH
NOTES
FOR PAST MONTH WE HAVE BEEN DOING WOD SPECIFIC WARM UPS, LOOK OVER THE TOTAL WORKOUT AND USING YOUR KNOWLEDGE OF WARM UPS YOU HAVE LEARNED, ALONG WITH SPECIFICS NEEDED FOR YOURSELF APPLY A PROPER WARM UP BEFORE THIS, AND ALL OTHER WORKOUTS.
25 WALL BALL
15 HAND STAND PUSH UP
5 CHEST TO CHEST
25 PULL UPS
15 TOE TO BARS
5 ROPE CLIMBS
25 GHD SIT UPS
150 DOUBLE UNDERS
5 SLED PULLS ACROSS MFA ARENA
25 DEADLIFT
15 CLEANS
5 SNATCH
NOTES
FOR PAST MONTH WE HAVE BEEN DOING WOD SPECIFIC WARM UPS, LOOK OVER THE TOTAL WORKOUT AND USING YOUR KNOWLEDGE OF WARM UPS YOU HAVE LEARNED, ALONG WITH SPECIFICS NEEDED FOR YOURSELF APPLY A PROPER WARM UP BEFORE THIS, AND ALL OTHER WORKOUTS.
12-4-15
AARON KRZYWIKI PROGRAM
15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE
15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE
15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE
15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE
15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE
15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE
12-2-15 DECEMBER BWODS
MIXED FITNESS ARTIST E-DUB 12-4 CELEBRATES A BDAY.THE E BE FOR EVERY MINUTE ON THE MINUTE, THE W BE FOR 6 WALKING LUNGES
500 METER ROW
45 HR PUSH UPS
40 DEADLIFT 135/95
35 GHD SIT UPS
30 SHOULDER TO OVERHEAD 135/95
25 PULL UPS
20 BOX JUMPS
15 KB SWINGS 70/53
10 STAIR RUNS
5 ROPE CLIMBS OR 1 WALLACE ROPE CLIMB (KNIFE IN MOUTH)
500 METER ROW
45 HR PUSH UPS
40 DEADLIFT 135/95
35 GHD SIT UPS
30 SHOULDER TO OVERHEAD 135/95
25 PULL UPS
20 BOX JUMPS
15 KB SWINGS 70/53
10 STAIR RUNS
5 ROPE CLIMBS OR 1 WALLACE ROPE CLIMB (KNIFE IN MOUTH)
11-30-15
SMF
30 MINUTES
11 LIFT OR EXERCISE OF CHOICE (C2C, MUSCLE UPS, OLY LIFTS, ETC)
30 AB EXERCISE OF CHOICE (GHD, T2B, FULL SIT UPS, ETC)
84 JUMP ROPE OF CHOICE (SINGLES, DOUBLES, 1-2'S, ETC)
NOTES
TYPES OF LIFT OR EXERCISE, AB EXERCISE, AND JUMP ROPE CAN CHANGE EVERY 11-30-84 REPS
EXAMPLE
11 OVERHEAD SQUATS 95/65
30 STORM CRUNCHES
84 SINGLE UNDERS
11 OVERHEAD SQUAT
30 TOE TO BARS
84 SINGLE UNDERS
11 FRONT SQUAT 115/85
30 STORM CRUNCHES
84 DOUBLE UNDERS
11 FRONT SQUATS
30 BAR AB ROLL OUTS
84 DOUBLE UNDERS
11 BACK SQUAT 135/95
30 STORM CRUCHES
84 SINGLE FOLLOWED BY A DOUBLE UNDER
11 BACK SQUAT
30 GHD SIT UPS
84 SINGLE FOLLOWED BY A DOUBLE UNDER
11 DEAD LIFT 185/135
30 STORM CRUNCHES
84 SECONDS OF TRIPLE UNDERS
11 DEAD LIFT
30 GHD PLATE SIT UPS
84 SECONDS OF TRIPLE UNDERS
30 MINUTES
11 LIFT OR EXERCISE OF CHOICE (C2C, MUSCLE UPS, OLY LIFTS, ETC)
30 AB EXERCISE OF CHOICE (GHD, T2B, FULL SIT UPS, ETC)
84 JUMP ROPE OF CHOICE (SINGLES, DOUBLES, 1-2'S, ETC)
NOTES
TYPES OF LIFT OR EXERCISE, AB EXERCISE, AND JUMP ROPE CAN CHANGE EVERY 11-30-84 REPS
EXAMPLE
11 OVERHEAD SQUATS 95/65
30 STORM CRUNCHES
84 SINGLE UNDERS
11 OVERHEAD SQUAT
30 TOE TO BARS
84 SINGLE UNDERS
11 FRONT SQUAT 115/85
30 STORM CRUNCHES
84 DOUBLE UNDERS
11 FRONT SQUATS
30 BAR AB ROLL OUTS
84 DOUBLE UNDERS
11 BACK SQUAT 135/95
30 STORM CRUCHES
84 SINGLE FOLLOWED BY A DOUBLE UNDER
11 BACK SQUAT
30 GHD SIT UPS
84 SINGLE FOLLOWED BY A DOUBLE UNDER
11 DEAD LIFT 185/135
30 STORM CRUNCHES
84 SECONDS OF TRIPLE UNDERS
11 DEAD LIFT
30 GHD PLATE SIT UPS
84 SECONDS OF TRIPLE UNDERS
11-23-15
3 ROUND WARM UP
5 HUERTA CRAWLS
5 BACKWARDS HUERTA CRAWLS
15 BODY SQUATS
15 FULL SIT UPS
23 MINUTE AMRAP
6 BAR AB ROLL OUTS
6 SQUAT SNATCH
6 STAIR RUNS
NOTES
AB ROLL OUTS CAN BE DONE WITH WEIGHTED BAR OR AB ROLLERS. SQUAT SNATCH CAN BE DONE WITH ONE WEIGHT OR ALSO MODIFIED BY ADDING WEIGHT EACH ROUND. SQUAT SNATCHES CAN ALSO BE REPLACED WITH ANY FORM OF GROUND TO OVERHEAD IF NEEDED.
5 HUERTA CRAWLS
5 BACKWARDS HUERTA CRAWLS
15 BODY SQUATS
15 FULL SIT UPS
23 MINUTE AMRAP
6 BAR AB ROLL OUTS
6 SQUAT SNATCH
6 STAIR RUNS
NOTES
AB ROLL OUTS CAN BE DONE WITH WEIGHTED BAR OR AB ROLLERS. SQUAT SNATCH CAN BE DONE WITH ONE WEIGHT OR ALSO MODIFIED BY ADDING WEIGHT EACH ROUND. SQUAT SNATCHES CAN ALSO BE REPLACED WITH ANY FORM OF GROUND TO OVERHEAD IF NEEDED.
11-20-15
AARON KRZYWIKI PROGRAM
33 MINUTES OR ABSOLUTE FAILURE
11 PRESS 95/65
21 SQUAT (FRONT OR BACK) 95/65
82 DOUBLE UDERS OR 2 MINUTES PRACTICE
33 MINUTES OR ABSOLUTE FAILURE
11 PRESS 95/65
21 SQUAT (FRONT OR BACK) 95/65
82 DOUBLE UDERS OR 2 MINUTES PRACTICE
11-18-15
AARON KRZYWIKI PROGRAM
200 DOUBLE UNDERS
1000M ROW
15 C2C
25 PULL UPS
35 BODY SQUATS
1000M ROW
15 PULL UPS
25 BODY SQUATS
35 GHD
1000M ROW
15 BODY SQUATS
25 GHD
35 HR PUSH UPS
200 DOUBLE UNDERS
200 DOUBLE UNDERS
1000M ROW
15 C2C
25 PULL UPS
35 BODY SQUATS
1000M ROW
15 PULL UPS
25 BODY SQUATS
35 GHD
1000M ROW
15 BODY SQUATS
25 GHD
35 HR PUSH UPS
200 DOUBLE UNDERS
11-16-15
2 ROUND WARM UP
5 BACKWARDS HUERTA CRAWLS
7 DOWNWARD DOG TO COBRA POSE
9 GHD SIT UPS
11 JUMPING LUNGES
40 DOUBLE UNDERS (1 MIINUTE PRACTICE)
18 MINUTE AMRAP
4 STRICT PULL UPS (TRY FOR CHEST TO BAR)
6 CLEAN AND JERK (OPTION TO ADD WEIGHT EACH ROUND)
8 PLATE GHD SIT UPS
50 JUMP ROPE
5 BACKWARDS HUERTA CRAWLS
7 DOWNWARD DOG TO COBRA POSE
9 GHD SIT UPS
11 JUMPING LUNGES
40 DOUBLE UNDERS (1 MIINUTE PRACTICE)
18 MINUTE AMRAP
4 STRICT PULL UPS (TRY FOR CHEST TO BAR)
6 CLEAN AND JERK (OPTION TO ADD WEIGHT EACH ROUND)
8 PLATE GHD SIT UPS
50 JUMP ROPE
11-13-13
AARON KRZYWIKI FRIDAY THE 13TH PROGRAM
COMPLETE IN ANY ORDER
13 CHEST TO CHEST
13 GHD
13 PULL UPS
13 STAIR RUNS
13 HUNDRED METER ROW
13 BURPEES
13 TOE TO BAR
13 40 YARD SPRINTS
COMPLETE IN ANY ORDER
13 CHEST TO CHEST
13 GHD
13 PULL UPS
13 STAIR RUNS
13 HUNDRED METER ROW
13 BURPEES
13 TOE TO BAR
13 40 YARD SPRINTS
11-11-15
AARON KRZYWIKI PROGRAM
3 MINUTE ROUNDS, 4 ROUNDS, 1 MINUTE REST BETWEEN ROUNDS
ROUND 1
10 WALL BALL
10 SIT UPS
ROUND 2
10 PULL UPS
10 HR PUSH UPS
ROUND 3
10 BOX JUMPS
1 ROPE CLIMB
ROUND 4
DOUBLE UNDERS
3 MINUTE ROUNDS, 4 ROUNDS, 1 MINUTE REST BETWEEN ROUNDS
ROUND 1
10 WALL BALL
10 SIT UPS
ROUND 2
10 PULL UPS
10 HR PUSH UPS
ROUND 3
10 BOX JUMPS
1 ROPE CLIMB
ROUND 4
DOUBLE UNDERS
11-9-15
2 ROUND WARM UP
5 HUERTA CRAWL
10 GHD BACK EXTENSIONS
15 PUSH UPS
20 BODY SQUATS
18 MINUTE AMRAP
2 FREE STANDING HSPU (START IN HEADSTAND OR USE WALL)
4 STRICT T2B (KNEE TO ELBOW OR LEG RAISES)
6 BARBELL SUMO DEADLIFT HIGH PULL
8 PUSH UP TO CRAB POSITION
50 DOUBLE UNDERS (1 MINUTE PRACTICE IF YOU CANT DO 50)
5 HUERTA CRAWL
10 GHD BACK EXTENSIONS
15 PUSH UPS
20 BODY SQUATS
18 MINUTE AMRAP
2 FREE STANDING HSPU (START IN HEADSTAND OR USE WALL)
4 STRICT T2B (KNEE TO ELBOW OR LEG RAISES)
6 BARBELL SUMO DEADLIFT HIGH PULL
8 PUSH UP TO CRAB POSITION
50 DOUBLE UNDERS (1 MINUTE PRACTICE IF YOU CANT DO 50)
11-6-15
AARON KRZYWIKI PROGRAM
200 DOUBLE UNDER WARM UP
3 ROUNDS
15 T2B
20 CLEANS 135/95
10 HEAVY DUMBELL LUNGES
SPRINT 60 YARDS
BIG LAP
COOL DOWN
DOWNWARD DOG TO COBRA POSE CRAWLS ACROSS MFA ARENA
200 DOUBLE UNDER WARM UP
3 ROUNDS
15 T2B
20 CLEANS 135/95
10 HEAVY DUMBELL LUNGES
SPRINT 60 YARDS
BIG LAP
COOL DOWN
DOWNWARD DOG TO COBRA POSE CRAWLS ACROSS MFA ARENA
11-5-15 Kaitlyn Beymer Farewell
TODAY MFA PARTS WAYS WITH KAITLYN BEYMER AS SHE HEADS TO THE SIERRA NEVADAS FOR A CHANGE. WE WILL MISS HER.
4 ROUNDS
1 SHORT LAP
1 MUSCLE UP (3 FOR FALCONS, 3 IF YOUR JUMPING)
1,2,3,4 BEAR CRAWL SHUTTLES
1,2,3,4 BACKWARDS STAIR CRAWLS
4 ROUNDS
1 SHORT LAP
1 MUSCLE UP (3 FOR FALCONS, 3 IF YOUR JUMPING)
1,2,3,4 BEAR CRAWL SHUTTLES
1,2,3,4 BACKWARDS STAIR CRAWLS
11-4-15
AARON KRZYWIKI PROGRAM
12 MINUTE AMRAP
50 DOUBLE UNDERS
15 GHD/SIT UPS
15 DEAD LIFT 135/95
3 ROUNDS
20 WALL BALL
15 HR PUSH UPS
10 HEAVY DUMBELL SNATCH
12 MINUTE AMRAP
50 DOUBLE UNDERS
15 GHD/SIT UPS
15 DEAD LIFT 135/95
3 ROUNDS
20 WALL BALL
15 HR PUSH UPS
10 HEAVY DUMBELL SNATCH
11-2-15
2 ROUNDS FOR WARM UP
10 BODY SQUAT
10 DOWNWARD DOG TO COBRA POSE
10 FULL SIT UPS
70 DOUBLE UNDERS
REST
16 MINUTE AMRAP
4 MUSCLE UPS (1 IF YOU DONT HAVE MULTIPLES, 8 IF YOU JUMP INTO THEM)
4 POP UP TO PISTOL (8 POP UP TO BODY SQUAT FOR SCALED)
8 DOUBLE KB SWING
8 STAIR RUNS
10 BODY SQUAT
10 DOWNWARD DOG TO COBRA POSE
10 FULL SIT UPS
70 DOUBLE UNDERS
REST
16 MINUTE AMRAP
4 MUSCLE UPS (1 IF YOU DONT HAVE MULTIPLES, 8 IF YOU JUMP INTO THEM)
4 POP UP TO PISTOL (8 POP UP TO BODY SQUAT FOR SCALED)
8 DOUBLE KB SWING
8 STAIR RUNS
10/30/15
AARON KRZYWIKI PROGRAM
300 DOUBLE UNDERS MOVEMBER WARM UP OR 3 MINS PRACTICE
3 ROUNDS
RUN BIG LOOP
25 WALL BALL
12 PULL UPS
12 OH SQUATS 95/65 (ADD 10LB EACH SET)
20 GHD
300 DOUBLE UNDERS MOVEMBER WARM UP OR 3 MINS PRACTICE
3 ROUNDS
RUN BIG LOOP
25 WALL BALL
12 PULL UPS
12 OH SQUATS 95/65 (ADD 10LB EACH SET)
20 GHD
RETIREMENT WOD #4
2 ROUNDS
500M ROW
PLYO 4X4 BACKWARDS STAIR PUSH UPS
DOUBLE ROPE SINGLE HANDED CLIMB
500M ROW
PLYO 4X4 BACKWARDS STAIR PUSH UPS
DOUBLE ROPE SINGLE HANDED CLIMB
10-26-15
WARM UP OF 3 ROUNDS
10 FULL SIT UPS
10 DOWNWARD DOG TO COBRA POSE
10 BODY SQUATS
40 DOUBLE UNDERS
7 MINUTE AMRAP
14 TOE TO BARS
7 SPLIT JERKS 135/95
7 KB TURKISH GET UPS 53/35
10 FULL SIT UPS
10 DOWNWARD DOG TO COBRA POSE
10 BODY SQUATS
40 DOUBLE UNDERS
7 MINUTE AMRAP
14 TOE TO BARS
7 SPLIT JERKS 135/95
7 KB TURKISH GET UPS 53/35
10-23-15
AARON KRZYWIKI PROGRAM
3-4-5
CHEST TO CHEST
KB LADDER (5 PART LADDER 26,35,44,53,70)
KB LADDER MEANS 3 OF EACH WEIGHT, THEN 4, THEN 5 DEPENDING ON ROUND
15-10-5
GHD SIT UPS & DEADLIFT 185/135
WITH 1,2,3 80 YARD SLED PUSH (40 THERE 40 BACK 90/45)
BONUS 10 ROUNDS
4 BURPEES
1 ROPE CLIMB
3-4-5
CHEST TO CHEST
KB LADDER (5 PART LADDER 26,35,44,53,70)
KB LADDER MEANS 3 OF EACH WEIGHT, THEN 4, THEN 5 DEPENDING ON ROUND
15-10-5
GHD SIT UPS & DEADLIFT 185/135
WITH 1,2,3 80 YARD SLED PUSH (40 THERE 40 BACK 90/45)
BONUS 10 ROUNDS
4 BURPEES
1 ROPE CLIMB
RETIREMENT WOD #3
1 FORWARD BAILING RING MUSCLE UP
5 BODYWEIGHT DEADLIFTS
2 FORWARD BAILING RING MUSCLE UP
10 BODYWEIGHT DEADLIFTS
3 FORWARD BAILING RING MUSCLE UP
15 BODYWEIGHT DEADLIFTS
4 FORWARD BAILING RING MUSCLE UP
20 BODYWEIGHT DEADLIFTS
5 BODYWEIGHT DEADLIFTS
2 FORWARD BAILING RING MUSCLE UP
10 BODYWEIGHT DEADLIFTS
3 FORWARD BAILING RING MUSCLE UP
15 BODYWEIGHT DEADLIFTS
4 FORWARD BAILING RING MUSCLE UP
20 BODYWEIGHT DEADLIFTS
10-21-15
AARON KRZYWIKI PROGRAM
200 DOUBLE UNDER WARM UP
EMOTM 6 JUMPING LUNGES
10-2
HANDSTAND PUSH UPS
CHEST TO BAR PULL UPS
EMOTM 6 JUMPING LUNGES
35-25-15
SIT UPS
BODY SQUATS
OUT BACK FOR 4 TOTAL
40 YARD SLED SPRINT #45 PLATE
200 DOUBLE UNDER WARM UP
EMOTM 6 JUMPING LUNGES
10-2
HANDSTAND PUSH UPS
CHEST TO BAR PULL UPS
EMOTM 6 JUMPING LUNGES
35-25-15
SIT UPS
BODY SQUATS
OUT BACK FOR 4 TOTAL
40 YARD SLED SPRINT #45 PLATE
KELLY HUFFORD PROGRAM #2
2000M ROW
20 THRUSTERS 95/65
TRIBUTES
1500M ROW
15 THRUSTERS 95/65
TRIBUTES
1000M ROW
10 THRUSTERS 95/65
TRIBUTES
500M ROW
5 THRUSTERS 95/65
TRIBUTES
20 THRUSTERS 95/65
TRIBUTES
1500M ROW
15 THRUSTERS 95/65
TRIBUTES
1000M ROW
10 THRUSTERS 95/65
TRIBUTES
500M ROW
5 THRUSTERS 95/65
TRIBUTES
10-19-15
ROUND 1
10 PULL UPS
15 GHD
ROUND 2
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
ROUND 3
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
25 FORWARD BACKWARDS LUNGES (25 FORWARD THEN 25 BACKWARDS)
ROUND 4
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
25 FORWARD BACWARDS LUNGES (25 FORWARD THEN 25 BACKWARDS)
.3 MILE RUN (BIG LOOP)
10 PULL UPS
15 GHD
ROUND 2
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
ROUND 3
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
25 FORWARD BACKWARDS LUNGES (25 FORWARD THEN 25 BACKWARDS)
ROUND 4
10 PULL UPS
15 GHD
20 PLYO 4X4 PUSH UPS
25 FORWARD BACWARDS LUNGES (25 FORWARD THEN 25 BACKWARDS)
.3 MILE RUN (BIG LOOP)
RETIREMENT WOD #2
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
25 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
50 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
75 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
100 DOUBLE UNDERS
L-SIT TO HAND STAND TO L-SIT
25 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
50 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
75 DOUBLE UNDERS
BACKWARDS STAIR WALK UP AND DOWN
L-SIT TO HAND STAND TO L-SIT
100 DOUBLE UNDERS
10-16-15
AARON KRZYWIKI PROGRAM
200FT JACOBS LADDER
10-1
TOE TO BARS
CHEST TO CHEST WALL CLIMBS
10-1
GHD SIT UPS
THRUSTERS 135/95
100 CALORIE ROW
*FALCONS CAN AVOID 55 REPS OF CHEST TO CHEST BY DOING A ONE HANDED CHEST TO CHEST WALL CLIMB. FALCONS CAN ALSO AVOID 55 THRUSTERS BY DOING ONE 185lb MEN OR 135lb WOMEN
200FT JACOBS LADDER
10-1
TOE TO BARS
CHEST TO CHEST WALL CLIMBS
10-1
GHD SIT UPS
THRUSTERS 135/95
100 CALORIE ROW
*FALCONS CAN AVOID 55 REPS OF CHEST TO CHEST BY DOING A ONE HANDED CHEST TO CHEST WALL CLIMB. FALCONS CAN ALSO AVOID 55 THRUSTERS BY DOING ONE 185lb MEN OR 135lb WOMEN
10-14-15
MFA 2721
500FT JACOBS LADDER
2000 METER ROW
200 DOUBLE UNDERS (5 MINUTES OF PRACTICE)
20 ROLL BACK PUSH UP TO CRAB POSITION
1 MILE RUN (3 BIG LOOPS, 4 SMALL LOOPS, OR TREADMILL)
500FT JACOBS LADDER
2000 METER ROW
200 DOUBLE UNDERS (5 MINUTES OF PRACTICE)
20 ROLL BACK PUSH UP TO CRAB POSITION
1 MILE RUN (3 BIG LOOPS, 4 SMALL LOOPS, OR TREADMILL)
RETIREMENT WOD #1
10 DOUBLE UNDERS
1 MUSCLE UP
20 DOUBLE UDERS
2 MUSCLE UPS
30 DOUBLE UNDERS
3 MUSCLE UPS
REST ONE MINUTE
40 DOUBLE UNDERS
4 MUSCLE UPS
50 DOUBLE UNDERS
5 MUSCLE UPS
REST ONE MINUTE
60 DOUBELUNDERS
6 MUSCLE UPS
REST ONE MINUTE
70 DOUBLE UNDERS
7 MUSCLE UPS
REST ONE MINUTE
80 MUSCLE UDERS
8 MUSCLE UPS
REST ONE MINUTE
90 DOULBE UNDERS
9 MUSCLE UPS
1 MUSCLE UP
20 DOUBLE UDERS
2 MUSCLE UPS
30 DOUBLE UNDERS
3 MUSCLE UPS
REST ONE MINUTE
40 DOUBLE UNDERS
4 MUSCLE UPS
50 DOUBLE UNDERS
5 MUSCLE UPS
REST ONE MINUTE
60 DOUBELUNDERS
6 MUSCLE UPS
REST ONE MINUTE
70 DOUBLE UNDERS
7 MUSCLE UPS
REST ONE MINUTE
80 MUSCLE UDERS
8 MUSCLE UPS
REST ONE MINUTE
90 DOULBE UNDERS
9 MUSCLE UPS
10-12-15
BUY IN, NOT FOR TIME, FOR WARM UP
2 ROUNDS
10 GHD
10 SUPERMANS
10 KB SWING
70 DOUBLE UNDERS
REST
FOR TIME
8 MINUTE AMRAP
5 PULL UPS
5 SNATCH 95/65
5 BOX JUMP 24/20
15 FULL SIT UPS
2 ROUNDS
10 GHD
10 SUPERMANS
10 KB SWING
70 DOUBLE UNDERS
REST
FOR TIME
8 MINUTE AMRAP
5 PULL UPS
5 SNATCH 95/65
5 BOX JUMP 24/20
15 FULL SIT UPS
10-9-15
AARON KRZYWIKI PROGRAM
FOR TIME
150 STORM CRUNCHES
30-20-10
CALORIE ROW
SQUATS 115/85
CLEANS 115/85
SIT UPS
2 ROUNDS
80 YARD SPRINT
40 YARD LUNGES
10-7-15
AARON KRZYWIKI PROGRAM
FOR TIME
2000M ROW
THEN 20-5 (20-15-10-5)
PULL UPS
DEADLIFT 155/115
BODY SQUAT
GHD
BONUS
3 60 YARD SLED SPRINTS
FOR TIME
2000M ROW
THEN 20-5 (20-15-10-5)
PULL UPS
DEADLIFT 155/115
BODY SQUAT
GHD
BONUS
3 60 YARD SLED SPRINTS
10-5-15
AARON KRZYWIKI PROGRAM
FOR TIME
200 FT JACOBS LADDER
OR
200 DOUBLE UNDERS
10-2 REPS OF
KB SWING 70/53
T2B
HR PUSH UPS
BOX JUMPS 24/20
STAIR RUNS
BONUS
3 60 YARD SPRINTS
FOR TIME
200 FT JACOBS LADDER
OR
200 DOUBLE UNDERS
10-2 REPS OF
KB SWING 70/53
T2B
HR PUSH UPS
BOX JUMPS 24/20
STAIR RUNS
BONUS
3 60 YARD SPRINTS
10-2-15
GLOCKTOBER BWODS
10-2-92 DYLAN MYERS 23
10-05-00 CAROLINE FORSETH 15
10-19-79 KEVIN PENLAND 36
10-20-90 TUCKER BIRCH 25
10-24-79 MELISSA FORSETH 36
135 TOTAL COMBINED AGE
135 JACOBS LADDER STEPS
135 PUSH UPS
135 BODY SQUATS
135 FULL SIT UPS
135 WALL BALL
BONUS 135 MORE REPS
27 BURPEES
27 BOX JUMPS 24/20
27 PULL UPS
27 TOE TO BARS
27 HAND STAND PUSH UPS
OPTIONS FOR WORKOUT CAN BE AS SIMPLE AS JUST TAKING CARE OF ALL THE ASSIGNED REPS TO GOING AS FAST AS POSSIBLE AND DOING ENTIRE WORKOUT FOR TIME, OR EVEN DOING EACH INDIVIDUAL EXERCISE FOR ASSIGNED REPS AS FAST AS POSSIBLE AND RESTING BEFORE GOING TO NEXT EXERCISE
10-2-92 DYLAN MYERS 23
10-05-00 CAROLINE FORSETH 15
10-19-79 KEVIN PENLAND 36
10-20-90 TUCKER BIRCH 25
10-24-79 MELISSA FORSETH 36
135 TOTAL COMBINED AGE
135 JACOBS LADDER STEPS
135 PUSH UPS
135 BODY SQUATS
135 FULL SIT UPS
135 WALL BALL
BONUS 135 MORE REPS
27 BURPEES
27 BOX JUMPS 24/20
27 PULL UPS
27 TOE TO BARS
27 HAND STAND PUSH UPS
OPTIONS FOR WORKOUT CAN BE AS SIMPLE AS JUST TAKING CARE OF ALL THE ASSIGNED REPS TO GOING AS FAST AS POSSIBLE AND DOING ENTIRE WORKOUT FOR TIME, OR EVEN DOING EACH INDIVIDUAL EXERCISE FOR ASSIGNED REPS AS FAST AS POSSIBLE AND RESTING BEFORE GOING TO NEXT EXERCISE
Sun Goddess Hot Yoga
Some of our Mixed Fitness Artists have been hitting hot yoga right here in town at Sun Goddess Hot Yoga. Stacie Hamann is a great instructor and has different classes and times to fit your needs and add to your mixed fitness training. http://www.sungoddesshotyoga.com/
2950 Bechelli Ln. STE 220, Redding
(530) 262-8957
9-30-15
AARON KRZYWIKI PROGRAM
13 MINUTE AMRAP
15 PUSH UPS
15 PULL UPS
15 DIPS
15 BENT OVER ROW 95/65
1 ROPE CLIMB
REST 2 MINUTES
13 MINUTE AMRAP
10 SHOULDER PRESS 95/65
10 GHD SIT UPS
10 3 WAY SHOULDER PLANKS
10 CURLS 95/65/45
1 TRIBUTE
REST 2 MINUTES
26 CLEANS
PROGRESSING IN WEIGHT EVERY 5 REPS, LAST REP GO BIG
13 MINUTE AMRAP
15 PUSH UPS
15 PULL UPS
15 DIPS
15 BENT OVER ROW 95/65
1 ROPE CLIMB
REST 2 MINUTES
13 MINUTE AMRAP
10 SHOULDER PRESS 95/65
10 GHD SIT UPS
10 3 WAY SHOULDER PLANKS
10 CURLS 95/65/45
1 TRIBUTE
REST 2 MINUTES
26 CLEANS
PROGRESSING IN WEIGHT EVERY 5 REPS, LAST REP GO BIG
KELLY HUFFORD PROGRAM #1
4 40/40 SLED SPRINTS #45 PLATE
20 BACK SQUATS 135/95
40 OH WALKING LUNGES #45 PLATE
1/2 MILE JOG
40 OH WALKING LUNGES #45 PLATE
20 BACK SQUATS 135/95
4 40/40 SLED SPRINTS #45 PLATE
BONUS
3-6-9 REPS OF SINGLE LEG DOUBLE KB DEADLIFTS 53/35
20 BACK SQUATS 135/95
40 OH WALKING LUNGES #45 PLATE
1/2 MILE JOG
40 OH WALKING LUNGES #45 PLATE
20 BACK SQUATS 135/95
4 40/40 SLED SPRINTS #45 PLATE
BONUS
3-6-9 REPS OF SINGLE LEG DOUBLE KB DEADLIFTS 53/35
9-28-15
HALF OF LAST WEEK WITH 10 MINUTE TIME CAP
200 STEPS JACOBS LADDER
3 BEAR CRAWL SHUTTLES
4 BACKWARDS STAIR CRAWLS
5 CHEST TO CHEST WALL CLIMBS
REST AS NEEDED, THEN...
5 OR 6 IF YOU DIDNT BEAT TIME CAP FOR ABOVE
80 YARD 40/40 SPRINTS
FIRST 40 YARDS ARE SLED SPRINTS, LAST 40 SPRINTING
45LBS MEN/35LBS WOMEN
200 STEPS JACOBS LADDER
3 BEAR CRAWL SHUTTLES
4 BACKWARDS STAIR CRAWLS
5 CHEST TO CHEST WALL CLIMBS
REST AS NEEDED, THEN...
5 OR 6 IF YOU DIDNT BEAT TIME CAP FOR ABOVE
80 YARD 40/40 SPRINTS
FIRST 40 YARDS ARE SLED SPRINTS, LAST 40 SPRINTING
45LBS MEN/35LBS WOMEN
9-25-15
AARON KRZYWIKI PROGRAM
ANY ORDER
ONE MINUTE EACH FOR MAX REPS, REST AS NEEDED BETWEEN MINUTES
JACOBS LADDER
CHEST TO CHEST
PULL UPS
PUSH UPS
SIT UPS
DOUBLE UNDERS
BOX JUMPS
BODY SQUATS
ROW
BONUS
TWERK
ANY ORDER
ONE MINUTE EACH FOR MAX REPS, REST AS NEEDED BETWEEN MINUTES
JACOBS LADDER
CHEST TO CHEST
PULL UPS
PUSH UPS
SIT UPS
DOUBLE UNDERS
BOX JUMPS
BODY SQUATS
ROW
BONUS
TWERK
9-23-15
AARON KRZYWIKI PROGRAM
500 FT JACOBS LADDER
3 ROUNDS
10 CHEST TO CHEST
10 PULL UPS
15 BOX JUMPS
15 GHD SIT UPS
BONUS
500 MORE FEET JACOBS LADDER
500 FT JACOBS LADDER
3 ROUNDS
10 CHEST TO CHEST
10 PULL UPS
15 BOX JUMPS
15 GHD SIT UPS
BONUS
500 MORE FEET JACOBS LADDER
9-21-15
KELLY HUFFORD INSPIRED
400 STEPS JACOBS LADDER
6 BEAR CRAWL SHUTTLES
8 BACKWARDS STAIR CRAWLS
10 CHEST TO CHEST WALL CLIMBS
AB BONUS
100 SUN GODDESS SIT UPS
400 STEPS JACOBS LADDER
6 BEAR CRAWL SHUTTLES
8 BACKWARDS STAIR CRAWLS
10 CHEST TO CHEST WALL CLIMBS
AB BONUS
100 SUN GODDESS SIT UPS
9-18-15
AARON KRZYWIKI PROGRAM
300 STEPS ON JACOBS LATER
THEN 3 ROUNDS
1ST ROUND, 2ND ROUND, 3RD ROUND
10,12,14 HAND STAND PUSH UPS
10,14,18 OH SQUAT WITH 2 SECOND PAUSE AT BOTTOM 95/65
10,18,26 GHD SIT UPS
40, 60 , 80 YARD SLED SPRINT 1 PLATE/EMPTY
300 STEPS ON JACOBS LATER
THEN 3 ROUNDS
1ST ROUND, 2ND ROUND, 3RD ROUND
10,12,14 HAND STAND PUSH UPS
10,14,18 OH SQUAT WITH 2 SECOND PAUSE AT BOTTOM 95/65
10,18,26 GHD SIT UPS
40, 60 , 80 YARD SLED SPRINT 1 PLATE/EMPTY
9-14-15
FOR TIME
RUN BIG LOOP (1/3 MILE)
10 S2OH (SHOULDER TO OVERHEAD) 135/95
20 FULL SIT UPS
8 S2OH
16 FULL SIT UPS
6 S2OH
14 FULL SIT UPS
4 S2OH
12 FULL SIT UPS
2 S2OH
10 FULL SIT UPS
RUN BIG LOOP (1/3 MILE)
BONUS:
25, 50, 75, 100 YARD SPRINT
RUN BIG LOOP (1/3 MILE)
10 S2OH (SHOULDER TO OVERHEAD) 135/95
20 FULL SIT UPS
8 S2OH
16 FULL SIT UPS
6 S2OH
14 FULL SIT UPS
4 S2OH
12 FULL SIT UPS
2 S2OH
10 FULL SIT UPS
RUN BIG LOOP (1/3 MILE)
BONUS:
25, 50, 75, 100 YARD SPRINT
9-11-15
AARON KRZYWIKI PROGRAM
500M ROW
54 WALL BALL
53 HR PUSH UPS
52 GHD
500M ROW
20 CLEANS 135/105
20 FRONT SQUATS 135/105
20 DEADLIFT 135/95
500M ROW
54 WALL BALL
53 HR PUSH UPS
52 GHD
500M ROW
20 CLEANS 135/105
20 FRONT SQUATS 135/105
20 DEADLIFT 135/95
9-7-15
LABOR DAY SO MEET AT 10:00
FOR TIME
ROW 3000 METERS
300 DOUBLE UNDERS
3 MILE RUN (RUN TO SEQUOIA, RUN 8 LAPS ON TRACK, RUN BACK) OR INSIDE ON TREADMILL
FOR TIME
ROW 3000 METERS
300 DOUBLE UNDERS
3 MILE RUN (RUN TO SEQUOIA, RUN 8 LAPS ON TRACK, RUN BACK) OR INSIDE ON TREADMILL
9-4-15
AARON KRZYWIKI PROGRAM
100 DOUBLE UNDERS OR 100 SECONDS OF DOUBLE UNDER PRACTICE
10-8-6-6-8-10 REPS EACH
HANG CLEAN 135/95
DEADLIFT 185/135
SHOULDER TO OVERHEAD 95/65
SQUAT 155/115
BONUS
100 DOUBLE UNDERS OR 100 SECONDS OF DOUBLE UNDER PRACTICE
100 DOUBLE UNDERS OR 100 SECONDS OF DOUBLE UNDER PRACTICE
10-8-6-6-8-10 REPS EACH
HANG CLEAN 135/95
DEADLIFT 185/135
SHOULDER TO OVERHEAD 95/65
SQUAT 155/115
BONUS
100 DOUBLE UNDERS OR 100 SECONDS OF DOUBLE UNDER PRACTICE
9-2-15 SEPTEMBER MFA BWOD
SEPTEMBER MFA BIRTHDAY
CAMERON KEATING TURNS 17 ON THE 22ND
KAITLYN BEYMER TURNS 21 ON THE 29TH
FOR TIME
1/4 MILE RUN
3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD
94 BALL TO WALLS 20/16
29 GHD
9 BENT OVER ROWS 135/95
3 BEAR CRAWL SHUTTLES
1/4 MILE RUN
CAMERON KEATING TURNS 17 ON THE 22ND
KAITLYN BEYMER TURNS 21 ON THE 29TH
FOR TIME
1/4 MILE RUN
3 BEAR CRAWL SHUTTLES
9 BENT OVER ROWS 135/95
29 GHD
94 BALL TO WALLS 20/16
29 GHD
9 BENT OVER ROWS 135/95
3 BEAR CRAWL SHUTTLES
1/4 MILE RUN
CAMERON KEATING BIRTHDAY BONUS
17 REPS OF BURPEE PULL UP TOE TO BARS
\
8-31-15
NOT FOR TIME
FOR SKILL AND S2OH (SHOULDER TO OVERHEAD) TECHNIQUE
1000M ROW
2 S2OH
800M ROW
4 S2OH HEAVIER
600M ROW
6 S2OH HEAVIER
400M ROW
8 S2OH HEAVIER
200M ROW
10 S2OH HEAVIEST
S2OH CAN BE BROKEN UP IF NEEDED, TECHNIQUE OVER SPEED EMPHASIS
FOR SKILL AND S2OH (SHOULDER TO OVERHEAD) TECHNIQUE
1000M ROW
2 S2OH
800M ROW
4 S2OH HEAVIER
600M ROW
6 S2OH HEAVIER
400M ROW
8 S2OH HEAVIER
200M ROW
10 S2OH HEAVIEST
S2OH CAN BE BROKEN UP IF NEEDED, TECHNIQUE OVER SPEED EMPHASIS
8-28-15
AARON KRZYWIKI PROGRAM
FOR TIME WITH EMOTM 5 FULL SIT UPS
100 DOUBLE UNDERS
10 SQUATS (FRONT OR BACK) 135/95
10 DEADLIFT 135/95
THEN 90,9,9, THEN 80,8,8.... TILL 10,1,1 REPS ARE DONE
FOR TIME WITH EMOTM 5 FULL SIT UPS
100 DOUBLE UNDERS
10 SQUATS (FRONT OR BACK) 135/95
10 DEADLIFT 135/95
THEN 90,9,9, THEN 80,8,8.... TILL 10,1,1 REPS ARE DONE
Cory Rhoades Striking Coach
TAKE ADVANTAGE!!!! FOR FITNESS, SELF DEFENSE, OR IF YOUR A PROFESSIONAL FIGHTER CORY RHOADES STRIKING WILL UP YOUR LEVEL.
(530) 691-2067
8-26-15
FOR TIME WITH EMOTM 5 FULL PUSH UPS
10 TOE TO BARS
10 BOX JUMP 24/20
10 SUMO DEADLIFT HIGH PULL 95/65
THEN 9,9,9, 8,8,8.... TILL 1,1,1 REPS ARE DONE
10 TOE TO BARS
10 BOX JUMP 24/20
10 SUMO DEADLIFT HIGH PULL 95/65
THEN 9,9,9, 8,8,8.... TILL 1,1,1 REPS ARE DONE
8-24-15
AARON KRZYWIKI PROGRAM
FOR TIME WITH EMOTM (EVERY MINUTE ON THE MINUTE) 6 JUMPING LUNGES
10 PULL UPS
10 SNATCH 95/65
10 GHD SIT UPS
THEN 9,9,9, THEN 8,8,8... TILL 1,1,1 REPS ARE DONE
FOR TIME WITH EMOTM (EVERY MINUTE ON THE MINUTE) 6 JUMPING LUNGES
10 PULL UPS
10 SNATCH 95/65
10 GHD SIT UPS
THEN 9,9,9, THEN 8,8,8... TILL 1,1,1 REPS ARE DONE
8-21-15 NICOLE FORSETH DESHAIS BWOD
NICOLE TURNS 24 TODAY!!!
24 MINUTE AMRAP
8 PULL UPS
21 FULL SIT UPS
91 DOUBLE UNDERS
8 CHEST TO CHEST
21 BURPEES
91 WALL BALL 20/16
24 MINUTE AMRAP
8 PULL UPS
21 FULL SIT UPS
91 DOUBLE UNDERS
8 CHEST TO CHEST
21 BURPEES
91 WALL BALL 20/16
4-27-15
SET YOUR CHAMPION FREE
EVERY 2:30 ON THE 2:30 FOR 5 ROUNDS ENDING AT 12:30 MINUTES
5 PULL UP TOE TO BARS
10 ONE LEGGED DUMBELL BURPEES 10/8 (5 EACH LEG)
1 BACKWARDS STAR CRAWL
MFA ENHANCEMENT FEE
AT THE END OF 12:30 FOR EVERY REP FAILED (5 FOR PULL UP TOE TO BARS, 10 FOR ONE LEGGED BURPEES, AND 15 FOR BACKWARDS STAIR CRAWL) THERE WILL BE A 1 REP HANDSTAND PUSH UP
EVERY 2:30 ON THE 2:30 FOR 5 ROUNDS ENDING AT 12:30 MINUTES
5 PULL UP TOE TO BARS
10 ONE LEGGED DUMBELL BURPEES 10/8 (5 EACH LEG)
1 BACKWARDS STAR CRAWL
MFA ENHANCEMENT FEE
AT THE END OF 12:30 FOR EVERY REP FAILED (5 FOR PULL UP TOE TO BARS, 10 FOR ONE LEGGED BURPEES, AND 15 FOR BACKWARDS STAIR CRAWL) THERE WILL BE A 1 REP HANDSTAND PUSH UP
4-24-15
FINAL KP FRIDAY
BEEN DONE BEFORE, WELL A FEW HAVE DONE IT BEFORE.... PERHAPS ONE OF THE MOST VISCIOUS OF KP FRIDAYS EVER WRITTEN?
BEEN DONE BEFORE, WELL A FEW HAVE DONE IT BEFORE.... PERHAPS ONE OF THE MOST VISCIOUS OF KP FRIDAYS EVER WRITTEN?
IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT
RX / SCALED
100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED
RX / SCALED
100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED
4-22-15
RON DEMAAGD 25 MINUTE EARTH DAY AMRAP
5 MINUTE CARDIO
10 SDHP
10 BALL PUSH UPS
10 BOX JUMPS
10 BAR SIT UPS
5 MINUTE CARDIO
10 SDHP
10 BALL PUSH UPS
10 BOX JUMPS
10 BAR SIT UPS
4-20-15
THREE JOBS FOR THIS 4-20
4 ROUNDS 20 MINUTE CAP
2 BEAR CRAWL SHUTTLE
10 PULL UPS
1/4 MILE RUN
MFA ENHANCEMENT FEE
IF 4 ROUNDS NOT FINISHED IN TIME CAP THEN 10 CHEST TO CHEST WALL CLIMB
4 ROUNDS 20 MINUTE CAP
2 BEAR CRAWL SHUTTLE
10 PULL UPS
1/4 MILE RUN
MFA ENHANCEMENT FEE
IF 4 ROUNDS NOT FINISHED IN TIME CAP THEN 10 CHEST TO CHEST WALL CLIMB
4-17-15
KP FRIDAY
2 ROUNDS WITH A 30 MINUTE TIME CAP
100 DOUBLE UNDERS
20 DUMBELL SNATCHES 70/40 (10 EACH SIDE)
20 FARMERS CARRY DUMBELL WALKING LUNGES 70/40
20 T2B
20 PISTOLS (10 EACH SIDE)
20 SQUAT CLEAN AND JERKS 135/95
100 DOUBLE UNDERS
2 ROUNDS WITH A 30 MINUTE TIME CAP
100 DOUBLE UNDERS
20 DUMBELL SNATCHES 70/40 (10 EACH SIDE)
20 FARMERS CARRY DUMBELL WALKING LUNGES 70/40
20 T2B
20 PISTOLS (10 EACH SIDE)
20 SQUAT CLEAN AND JERKS 135/95
100 DOUBLE UNDERS
4-13-15
DOIN IT WELL
EVERY 5 MINUTES ON THE 5 MINUTES FOR 20 MINUTES
250 METER ROW
25 HR PUSH UPS
25 SIT UPS
.25 MILE RUN (SMALL LOOP)
MFA ENHANCEMENT FEE
IF YOU FAILED TO MEET THE REPS WITHIN ANY OR ALL OF THE 5 MINUTE SEGMENTS THEN THERE IS A CHARGE OF 25 BURPEES DUE AT THE END OF THE WORKOUT
EVERY 5 MINUTES ON THE 5 MINUTES FOR 20 MINUTES
250 METER ROW
25 HR PUSH UPS
25 SIT UPS
.25 MILE RUN (SMALL LOOP)
MFA ENHANCEMENT FEE
IF YOU FAILED TO MEET THE REPS WITHIN ANY OR ALL OF THE 5 MINUTE SEGMENTS THEN THERE IS A CHARGE OF 25 BURPEES DUE AT THE END OF THE WORKOUT
4-10-15
ON THE 100TH DAY OF THE YEAR (WOULD BE 101 IF IT WAS A LEAP YEAR)
KP BRINGS YOU A DEATH BY WORKOUT....
TIMER STARTS AND YOU DO 1 REP, AT ONE MINUTE MARK YOU THEN DO 2 REPS, AND NEXT MINUTE MARK YOU DO 3 REPS AND SO ON AND SO FORTH UNTIL YOU FAIL TO MEET THE PRESCRIBED NUMBER OF REPS FOR THAT MINUTE
FIRST DEATH BY IS BURPEE BOX JUMPS 24"/20" BOX
SECOND DEATH BY IS WALL BALL 20lb/16lb BALL
KP BRINGS YOU A DEATH BY WORKOUT....
TIMER STARTS AND YOU DO 1 REP, AT ONE MINUTE MARK YOU THEN DO 2 REPS, AND NEXT MINUTE MARK YOU DO 3 REPS AND SO ON AND SO FORTH UNTIL YOU FAIL TO MEET THE PRESCRIBED NUMBER OF REPS FOR THAT MINUTE
FIRST DEATH BY IS BURPEE BOX JUMPS 24"/20" BOX
SECOND DEATH BY IS WALL BALL 20lb/16lb BALL
4-8-15
RON DEMAAGD BE DOWN IN DISNEYLAND WITH FAMILY FOR SOME REST AND RECOVERY SO HERE IS AN OPTIONAL WOD SHOULD YOU DECIDE TO GET IN WHERE YOU FIT IN
20 MINUTE AMRAP
5 STAIR RUNS
10 BURPEE SLED SHOVE
1 ROPE CLIMB
5 HSPU
20 MINUTE AMRAP
5 STAIR RUNS
10 BURPEE SLED SHOVE
1 ROPE CLIMB
5 HSPU
April BWOD'S
BIRTHDAY AND ANNIVERSARY MONTH
MONDAY APRIL 6TH
WE WILL CELEBRATE MFA PAST AND PRESENT JULIE BURKE 4-4-74, RACHEL DEMAAGD 4-5-95, ERIC KEATING 4-9-1971, MIKE DOLL 4-29-79, AND AARON KRZYWICKI 4-29-84
30 MINUTE TIME CAP TO COMPLETE
20 PULL UPS
1/4 MILE RUN
31 TOE TO BARS
1/4 MILE RUN
36 KB SWING
1/4 MILE RUN
41 GHD SIT UPS
1/4 MILE RUN
44 WALL BALL
MONDAY APRIL 6TH
WE WILL CELEBRATE MFA PAST AND PRESENT JULIE BURKE 4-4-74, RACHEL DEMAAGD 4-5-95, ERIC KEATING 4-9-1971, MIKE DOLL 4-29-79, AND AARON KRZYWICKI 4-29-84
30 MINUTE TIME CAP TO COMPLETE
20 PULL UPS
1/4 MILE RUN
31 TOE TO BARS
1/4 MILE RUN
36 KB SWING
1/4 MILE RUN
41 GHD SIT UPS
1/4 MILE RUN
44 WALL BALL
4-3-13
KP FRIDAY
FOR TIME
15 T2B
20 SHOULDER TO OVERHEAD 95/65
15 T2B
20 OVER HEAD SQUATS 95/65
15 T2B
20 THRUSTERS 95/65
20 THRUSTERS 95/65
15 T2B
200 DOUBLE UNDERS OR 400 SINGLES
3-30-15 same as 3-23-15
CHOICES
CARDIO, SKILL, STRENGTH, AND CORE
5 MINUTE CARDIO (BIKE, ROW, RUN, ELIPTICAL, ETC)
5 LIFT (DEADLIFT, CLEAN, SHOULDER TO OH, OH LUNGES, CLEAN AND JERK, OR ?)
50 BICYCLE CRUNCHES
4,4,40
3,3,30
2,2,20
1,1,10
CARDIO CAN CHANGE EACH ROUND
LIFT WILL REMAIN SAME LIFT BUT GET HEAVIER IN WEIGHT EACH ROUND
CARDIO, SKILL, STRENGTH, AND CORE
5 MINUTE CARDIO (BIKE, ROW, RUN, ELIPTICAL, ETC)
5 LIFT (DEADLIFT, CLEAN, SHOULDER TO OH, OH LUNGES, CLEAN AND JERK, OR ?)
50 BICYCLE CRUNCHES
4,4,40
3,3,30
2,2,20
1,1,10
CARDIO CAN CHANGE EACH ROUND
LIFT WILL REMAIN SAME LIFT BUT GET HEAVIER IN WEIGHT EACH ROUND
3-27-15
KP FRIDAY
SUPPORT KEVIN PENLAND AS HE DOES THE LAST WORKOUT OF THE CROSSFIT OPEN
15.5
27 CALORIE ROW
27 THRUSTERS 95/65
21 CALORIE ROW
21 THRUSTERS 95/65
15 CALORIE ROW
15 THRUSTERS 95/65
9 CALORIE ROW
9 THRUSTERS 95/65
FOR MFA WHO NEED TO GO SCALED JUST LOWER THRUSTER WEIGHT
SUPPORT KEVIN PENLAND AS HE DOES THE LAST WORKOUT OF THE CROSSFIT OPEN
15.5
27 CALORIE ROW
27 THRUSTERS 95/65
21 CALORIE ROW
21 THRUSTERS 95/65
15 CALORIE ROW
15 THRUSTERS 95/65
9 CALORIE ROW
9 THRUSTERS 95/65
FOR MFA WHO NEED TO GO SCALED JUST LOWER THRUSTER WEIGHT
Louis Chavez
Creator of one of the coolest and most effective wrestling defense techniques, as demonstrated by Neil Forseth back in the day....
3-25-15
RON DEMAAGD 25-30 MINUTE AMRAP
5 MINUTE CARDIO
10 GOBLET SQUATS
10 PULL UPS
10 BAR SIT UPS
10 HR PUSH UPS
5 MINUTE CARDIO
10 GOBLET SQUATS
10 PULL UPS
10 BAR SIT UPS
10 HR PUSH UPS
3-20-15
KP FRIDAY
SUPPORT KP AS HE DOES THE CROSSFIT 15.4 OPEN WOD
15.4 RX
8 MINUTE AMRAP
3 HSPU, 3 CLEANS 185/125
6 HSPU, 3 CLEANS
9 HSPU, 3 CLEANS
12 HSPU, 6 CLEANS
15 HSPU, 6 CLEANS
18 HSPU, 6 CLEANS
21 HSPU, 9 CLEANS....
15.4 SCALED
8 MINUTE AMRAP
10 PUSH PRESSES 95/65
10 CLEANS 115/75
MFA SCALED
8 MINUTE AMRAP
3 CHEST TO CHEST
5 CLEANS ### / ###
SUPPORT KP AS HE DOES THE CROSSFIT 15.4 OPEN WOD
15.4 RX
8 MINUTE AMRAP
3 HSPU, 3 CLEANS 185/125
6 HSPU, 3 CLEANS
9 HSPU, 3 CLEANS
12 HSPU, 6 CLEANS
15 HSPU, 6 CLEANS
18 HSPU, 6 CLEANS
21 HSPU, 9 CLEANS....
15.4 SCALED
8 MINUTE AMRAP
10 PUSH PRESSES 95/65
10 CLEANS 115/75
MFA SCALED
8 MINUTE AMRAP
3 CHEST TO CHEST
5 CLEANS ### / ###
Cameron Keating Takes Title
Congratulations to Mixed Fitness Artist Cameron Keating for taking the State Title in his weight class in the Freshman/Sophomore Freestyle division
3-13-15
FRIDAY THE 13TH KP STYLE AGAIN!
SUPPORT KP DURING HIS CROSSFIT OPEN 15.3 BY DOING THE FOLLOWING 14 MINUTES AT YOUR APPROPRIATE LEVEL
LEVEL1 (CROSSFIT SCALED VERSION)
14 MINUTES
20 WALL BALL
50 SINGLE JUMP ROPE
LEVEL 2 (MFA SCALED VERSION)
14 MINUTES
20 WALL BALL
50 DOUBLE UNDERS
LEVEL 3 (MFA INTERMEDIATE VERSION)
14 MINUTES
7/3 BAR MUSCLE UPS (7 MEN/3 WOMEN)
50 WALL BALL
100 DOUBLE UNDERS
LEVEL 4 (CROSSFIT RX 15.3)
14 MINUTES
7 RING MUSCLE UPS
50 WALL BALL
100 DOUBLE UNDERS
SUPPORT KP DURING HIS CROSSFIT OPEN 15.3 BY DOING THE FOLLOWING 14 MINUTES AT YOUR APPROPRIATE LEVEL
LEVEL1 (CROSSFIT SCALED VERSION)
14 MINUTES
20 WALL BALL
50 SINGLE JUMP ROPE
LEVEL 2 (MFA SCALED VERSION)
14 MINUTES
20 WALL BALL
50 DOUBLE UNDERS
LEVEL 3 (MFA INTERMEDIATE VERSION)
14 MINUTES
7/3 BAR MUSCLE UPS (7 MEN/3 WOMEN)
50 WALL BALL
100 DOUBLE UNDERS
LEVEL 4 (CROSSFIT RX 15.3)
14 MINUTES
7 RING MUSCLE UPS
50 WALL BALL
100 DOUBLE UNDERS
3-9-15
The Tao of....
TAKE THIS ONE AND DO IT HOW YOU SEE FIT. ONE COULD TRY TO BE AS CONSISTENT AS POSSIBLE AND KEEP ALL 4 ROUNDS THE EXACT TIME, ANOTHER MIGHT GO AS FAST AS POSSIBLE, ONE WHO WANTS TO WORK ON A MORE DIFFICULT ROUND EACH TIME COULD ADD WEIGHT EACH ROUND OR CHANGE STYLE OF PULL UPS TO BE MORE DIFFICULT EACH ROUND (JUMPING, BAND, KIPPING, STRICT, CHEST TO BAR), OR SOMEONE MIGHT JUST WANT TO FINISH. WE IN THE SAME PICTURE BUT WE ALL GOT DIFFERENT POSES.
4 ROUNDS
LAP AROUND GYM
10 PULL UPS
10 OVERHEAD SQUATS
REST
4 ROUNDS
1 ROPE CLIMB
10 GHD SIT UPS
ANOTHER OPTION, LIKE KP WILL BE DOING IS JUST DO 15.2 AGAIN
TAKE THIS ONE AND DO IT HOW YOU SEE FIT. ONE COULD TRY TO BE AS CONSISTENT AS POSSIBLE AND KEEP ALL 4 ROUNDS THE EXACT TIME, ANOTHER MIGHT GO AS FAST AS POSSIBLE, ONE WHO WANTS TO WORK ON A MORE DIFFICULT ROUND EACH TIME COULD ADD WEIGHT EACH ROUND OR CHANGE STYLE OF PULL UPS TO BE MORE DIFFICULT EACH ROUND (JUMPING, BAND, KIPPING, STRICT, CHEST TO BAR), OR SOMEONE MIGHT JUST WANT TO FINISH. WE IN THE SAME PICTURE BUT WE ALL GOT DIFFERENT POSES.
4 ROUNDS
LAP AROUND GYM
10 PULL UPS
10 OVERHEAD SQUATS
REST
4 ROUNDS
1 ROPE CLIMB
10 GHD SIT UPS
ANOTHER OPTION, LIKE KP WILL BE DOING IS JUST DO 15.2 AGAIN
300th Post
This marks the 300th post at our site. It is nice to look back and see the evolution of our workouts as it is in direct correlation with the progress of our athletes. Many Mixed Fitness Artist who have been with us on this journey have seen gains in strength, skills, speed, mobility, diet, and overall health. Looking forward to the continual forward progression of our Mixed Fitness Artists.
Move Forward
March BWOD's
FOR MARCH BIRTHDAYS FOR MFA PAST AND PRESENT WE CELEBRATE MEGAN CANAVAN (3-9-1986) AND MICHELLE DOLL (3-17-76)
1 LAP
29 KB SWINGS
1 LAP
39 GHD SIT UPS
1 LAP
29 PULL UPS
1 LAP
39 BURPEES
BONUS:
PRACTICE HIGH BOX JUMPS FOR JACOB AYESTARAN, A MIXED FITNESS ARTIST IN TRAINING ALSO CELEBRATING A MARCH BIRTHDAY ON 3-23-03
1 LAP
29 KB SWINGS
1 LAP
39 GHD SIT UPS
1 LAP
29 PULL UPS
1 LAP
39 BURPEES
BONUS:
PRACTICE HIGH BOX JUMPS FOR JACOB AYESTARAN, A MIXED FITNESS ARTIST IN TRAINING ALSO CELEBRATING A MARCH BIRTHDAY ON 3-23-03
2-25-15
RON DEMAAGD 30 MINUTE AMRAP
5 MINUTE CARDIO
5 DEADS, 5 CLEANS, 5 PRESS (HANDS NEVER LEAVE BAR)
1 TRIBUTE
5 MINUTE CARDIO
5 DEADS, 5 CLEANS, 5 PRESS (HANDS NEVER LEAVE BAR)
1 TRIBUTE
2-23-15
3 ROUNDS
1 LAP AROUND BUILDING (BIG LOOP)
2 ROPE CLIMBS
3 BEAR CRAWL SHUTTLES
4 STAIR HOPS
5 BURPEE PULL UP TOE TO BARS
3 ROUNDS (OUTSIDE)
10 PUSH UPS
70 YARD SLED PUSH (2 PLATES)
20 BODY SQUATS
1 LAP AROUND BUILDING (BIG LOOP)
2 ROPE CLIMBS
3 BEAR CRAWL SHUTTLES
4 STAIR HOPS
5 BURPEE PULL UP TOE TO BARS
3 ROUNDS (OUTSIDE)
10 PUSH UPS
70 YARD SLED PUSH (2 PLATES)
20 BODY SQUATS
Crossfit Open Preparation
With the 2015 Crossfit Open coming soon MixedFitnessArtist.com will be supporting athlete Kevin Penland by following along in the 5 weeks by doing the Open WODS on KP Fridays. This might be a good chance to work your technique and strength on other days of the week as you prepare. Here is a few links that may be of help, if anyone finds anything else post to comments.
http://breakingmuscle.com/olympic-weightlifting/20-tips-that-will-make-you-better-at-olympic-weightlifting
http://jasonferruggia.com/2-olympic-lifting-complexes-combos-for-massive-strength/
http://breakingmuscle.com/olympic-weightlifting/the-neurological-benefits-of-clean-and-snatch-complexes
http://firstpull.net/2014/04/02/the-why-and-how-of-weightlifting-complexes-a-simplistic-guide-to-the-use-of-complexes-part-2-how/
2-20-15
KP FRIDAY
IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT
RX / SCALED
100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED
IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT
RX / SCALED
100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED
2-13-15
FRIDAY THE 13TH, KEVIN PENLAND STYLE
FOR TIME
2 THRUSTERS 135/95 AND 2 OVER BAR BURPEES, THEN 4,4,6,6,8,8,10,10
500M ROW
5 PULL UPS
400M ROW
10 PULL UPS
300M ROW
15 PULL UPS
200M ROW
20 PULL UPS
*KP FRIDAYS SUBJECT TO CHANGE
FOR TIME
2 THRUSTERS 135/95 AND 2 OVER BAR BURPEES, THEN 4,4,6,6,8,8,10,10
500M ROW
5 PULL UPS
400M ROW
10 PULL UPS
300M ROW
15 PULL UPS
200M ROW
20 PULL UPS
*KP FRIDAYS SUBJECT TO CHANGE
2-11-15
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
5 SQUAT CLEAN AND JERKS
5 CHEST TO CHEST
5 STAIR RUNS
10 1 ARM SNATCH
10 KB SWINGS
10 PULL UPS
15 WALL BALLS
15 OH PLATE LUNGES
15 TOE TO BARS
20 3 WAY SHOULDERS
30 HR PUSH UPS
40 FULL SIT UPS
50 AIR SQUATS
60 DU'S
25 MINUTE AMRAP
5 SQUAT CLEAN AND JERKS
5 CHEST TO CHEST
5 STAIR RUNS
10 1 ARM SNATCH
10 KB SWINGS
10 PULL UPS
15 WALL BALLS
15 OH PLATE LUNGES
15 TOE TO BARS
20 3 WAY SHOULDERS
30 HR PUSH UPS
40 FULL SIT UPS
50 AIR SQUATS
60 DU'S
2-09-15 and following Monday
5 MINUTE CARDIO (ROW MACHINE, TREADMILL, BIKE, ELIPTICAL, ETC)
1 PLUS REPS GHD SIT UPS*
1 PLUS REPS HORIZONTAL PULL UPS*
1 PLUS REPS HANDSTAND PUSH UPS*
1 MINUTE DOUBLE UNDERS (OR DOUBLE UNDER PRACTICE)
* CARDIO CAN SWITCH EACH ROUND, THE 1 PLUS REPS ARE DESIGNED FOR YOU TO GO UNBROKEN AS FAR AS YOU CAN BUT ONCE THE REPS ARE BROKEN YOU WANT TO MOVE ON TO NEXT EXERCISE
2-6-15
KP FRIDAY
8 MINUTE AMRAP
10 FRONT SQUATS 135/95
40 DOUBLE UNDERS (SINGLES DO NOT COUNT THIS TIME)
REST 2 MINUTES
8 MINUTE AMRAP
100M ROW
10 T2B
BONUS
3 MINUTE AMRAP
6 MUSCLE UPS RING/BAR
12 DEADLIFTS 225/155
90 SECOND REST
3 MINUTE AMRAP RING/BAR
4 MUSCLE UPS
8 DEADLIFTS 275/185
90 SECOND REST
3 MINUTE AMRAP
2 MUSCLE UPS
4 DEADLIFTS 315/225
8 MINUTE AMRAP
10 FRONT SQUATS 135/95
40 DOUBLE UNDERS (SINGLES DO NOT COUNT THIS TIME)
REST 2 MINUTES
8 MINUTE AMRAP
100M ROW
10 T2B
BONUS
3 MINUTE AMRAP
6 MUSCLE UPS RING/BAR
12 DEADLIFTS 225/155
90 SECOND REST
3 MINUTE AMRAP RING/BAR
4 MUSCLE UPS
8 DEADLIFTS 275/185
90 SECOND REST
3 MINUTE AMRAP
2 MUSCLE UPS
4 DEADLIFTS 315/225
2-4-15
RON DEMAAGD 25 MINUTE AMRAP
1 CHEST TO CHEST
5 PULL UPS
5 T2B
5 BOX JUMP
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
*ADD 1 REP PER ROUND
1 CHEST TO CHEST
5 PULL UPS
5 T2B
5 BOX JUMP
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
*ADD 1 REP PER ROUND
2-2-15
50 WALL BALL
10 TOE TO BARS
10 PUSH UP TO SIDE PLANK
5 ROPE CLIMB
40,8,8,4
30,6,6,3
20,4,4,2
10,2,2,1
10 TOE TO BARS
10 PUSH UP TO SIDE PLANK
5 ROPE CLIMB
40,8,8,4
30,6,6,3
20,4,4,2
10,2,2,1
2015 IS YOUR YEAR
We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons. - Jim Rohn
WHAT ARE YOUR FITNESS GOALS YOU WILL ACHIEVE THIS 2015 YEAR?
POST TO COMMENTS
1-30-15
KP FRIDAY
100 CAL ROW
25 OH SQUATS 95/65
25 SQUAT CLEANS 135/95
25 DEADLIFT 225/155
4 BURPEES EVERY MINUTE ON THE MINUTE
100 CAL ROW
25 OH SQUATS 95/65
25 SQUAT CLEANS 135/95
25 DEADLIFT 225/155
4 BURPEES EVERY MINUTE ON THE MINUTE
1-28-15
RON DEMAAGD 30 MINUTE TIME CAP
60 FULL SIT UPS
60 PUSH UPS
50 BAR CURLS 45/35
50 BAR DIPS
40 PULL UPS
40 SDHP 70/53
150 DOUBLE UNDERS
3 BURPEES EVERY MINUTE ON THE MINUTE
60 FULL SIT UPS
60 PUSH UPS
50 BAR CURLS 45/35
50 BAR DIPS
40 PULL UPS
40 SDHP 70/53
150 DOUBLE UNDERS
3 BURPEES EVERY MINUTE ON THE MINUTE
1-26-15
FOR TIME
110 DOUBLE UNDERS
90 BODY SQUATS
70 WALKING LUNGES
50 FULL SIT UPS
30 GHD SIT UPS
10 ROPE CLIMBS
2 BURPEES EVERY MINUTE ON THE MINUTE
110 DOUBLE UNDERS
90 BODY SQUATS
70 WALKING LUNGES
50 FULL SIT UPS
30 GHD SIT UPS
10 ROPE CLIMBS
2 BURPEES EVERY MINUTE ON THE MINUTE
1-23-15
KP FRIDAY
3 ROUNDS FOR TIME
50 DOUBLE UNDERS (100 SINGLES)
40 YARD SLED PULL 4 PLATES/3 PLATES
30 PISTOLS (10-1 OR 300 BODY SQUAT SUBSTITUTE)
20 KB SWINGS 70/53
10 POWER CLEAN 155/105
1 SMALL LAP
3 ROUNDS FOR TIME
50 DOUBLE UNDERS (100 SINGLES)
40 YARD SLED PULL 4 PLATES/3 PLATES
30 PISTOLS (10-1 OR 300 BODY SQUAT SUBSTITUTE)
20 KB SWINGS 70/53
10 POWER CLEAN 155/105
1 SMALL LAP
1-21-15
RON DEMAAGD 25 MINUTE AMRAP
1 SHORT LAP
10 T2B
5 DEADLIFT
10 PU TO CRAB
5 BURPEE SLED SHOVE
10 3-WAY SHOULDER PLANKS
1 SHORT LAP
10 T2B
5 DEADLIFT
10 PU TO CRAB
5 BURPEE SLED SHOVE
10 3-WAY SHOULDER PLANKS
1-19-15
10 HSPU (HAND STAND PUSH UP)
10 PULL UPS
10 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
10 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
8 HSPU
8 PULL UPS
8 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
8 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
6 HSPU
6 PULL UPS
6 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
6 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
4 HSPU
4 PULL UPS
4 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
4 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
2 HSPU
2 PULL UPS
2 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
2 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
10 PULL UPS
10 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
10 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
8 HSPU
8 PULL UPS
8 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
8 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
6 HSPU
6 PULL UPS
6 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
6 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
4 HSPU
4 PULL UPS
4 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
4 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
2 HSPU
2 PULL UPS
2 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
2 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
1-16-15
KP FRIDAY PROGRAM
0-10 MINUTES
20 POWER CLEAN 135/95
20 FRONT RACK LUNGE 135/95
20 PUSH JERK/PRESS 135/95
10 MINUTES-FINISH
4 ROUNDS
10 PULL UPS
500 M ROW
10 BOX JUMP
0-10 MINUTES
20 POWER CLEAN 135/95
20 FRONT RACK LUNGE 135/95
20 PUSH JERK/PRESS 135/95
10 MINUTES-FINISH
4 ROUNDS
10 PULL UPS
500 M ROW
10 BOX JUMP
KP POSSE MEMBER DAKOTA AYESTARAN DEMOS THE BOX JUMP
1-14-15
RON DEMAAGD 25 MINUTE AMRAP
5 C2C
10 PULL UPS
5 THURSTERS
15 GHD'S
20 HR PUSH UPS
30 DU'S (60 SINGLES)
1 STAIR CRAWL
5 C2C
10 PULL UPS
5 THURSTERS
15 GHD'S
20 HR PUSH UPS
30 DU'S (60 SINGLES)
1 STAIR CRAWL
1-12-15
THE MFA 100
25 DEADLIFT 135/95
25 HANG CLEANS 135/95
25 SHOULDER TO OVERHEAD 135/95
25 BACK SQUAT 135/95
WITH EXCEPTION OF TRANSFERING FROM ONE EXERCISE TO THE NEXT EVERY TIME ALL 25 ARE NOT COMPLETED IN A UNBROKEN ROW PENALTY IS....
MFA TRIFECTA
25 PULL UPS
25 PUSH UPS
25 FULL SIT UPS
25 DEADLIFT 135/95
25 HANG CLEANS 135/95
25 SHOULDER TO OVERHEAD 135/95
25 BACK SQUAT 135/95
WITH EXCEPTION OF TRANSFERING FROM ONE EXERCISE TO THE NEXT EVERY TIME ALL 25 ARE NOT COMPLETED IN A UNBROKEN ROW PENALTY IS....
MFA TRIFECTA
25 PULL UPS
25 PUSH UPS
25 FULL SIT UPS
1-9-15
KP FRIDAY
100 DOUBLE UNDERS/300 SINGLES
SMALL LOOP AROUND GYM (CUT THROUGH ALLLEY WHERE HOMELESS HANG)
50 FT SLED PUSH 6 PLATES MEN/4 PLATES WOMEN
SMALL LOOP
30 PULL UPS
SMALL LOOP
500M ROW
30 PULL UPS
500M ROW
50 FT SLED PUSH
500 M ROW
100 DOUBLE UNDERS/300 SINGLES
100 DOUBLE UNDERS/300 SINGLES
SMALL LOOP AROUND GYM (CUT THROUGH ALLLEY WHERE HOMELESS HANG)
50 FT SLED PUSH 6 PLATES MEN/4 PLATES WOMEN
SMALL LOOP
30 PULL UPS
SMALL LOOP
500M ROW
30 PULL UPS
500M ROW
50 FT SLED PUSH
500 M ROW
100 DOUBLE UNDERS/300 SINGLES
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