KELLY HUFFORD BONUS PROGRAM
3000M ROW
10 GHD WITH 10LB PLATE
30 BACK SQUATS 95/65
2000M ROW
10 GHD WITH 10LB PLATE
20 BACK SQUATS 115/75
1000M ROW
10 GHD WITH 10LB PLATE
10 BACK SQUATS 135/95
500 METER ROW PENALTY FOR ANY BREAKING UP OF SQUATS
3-30-16
RON DEMAAGD PROGRAM MFA REVISIT OF 11-15-13
50 DOUBLE UNDERS
50 WALKING LUNGES
TRIBUTES
40 DOUBLE UNDERS
40 BODY SQUATS
TRIBUTES
30 DOUBLE UNDERS
30 HR PUSH UPS
TRIBUTES
20 DOUBLE UNDERS
2O PULL UPS
TRIBUTES
10 DOUBLE UNDERS
10 GROUND TO OVERHEAD
TRIBUTES
50 DOUBLE UNDERS
50 WALKING LUNGES
TRIBUTES
40 DOUBLE UNDERS
40 BODY SQUATS
TRIBUTES
30 DOUBLE UNDERS
30 HR PUSH UPS
TRIBUTES
20 DOUBLE UNDERS
2O PULL UPS
TRIBUTES
10 DOUBLE UNDERS
10 GROUND TO OVERHEAD
TRIBUTES
3-25-16
FINAL CROSSFIT OPEN WORKOUT 16.5
21-18-15-12-9-6-3
THRUSTERS 95/65
BAR FACING BURPEES
SCALED
21-18-15-12-9-6-3
THRUSTERS 65/45
BAR FACING BURPEES
FOR THOSE WHO DID ALL 5 WEEKS, CONGRATULATIONS. TAKE A WEEK OFF OR HAVE A LIGHT WEEK THEN RESUME YOUR MFA TRAINING.
AARON KRZYWIKI PROGRAM OPTIONAL WOD
400 JACOBS LADDER
10 OH PLATE KNEEL DOWN/UPS 45/35
40 GHD
60 YARD SLED PUSH 2/1
60 YARD SPRINT
1200M ROW
10 OH PLATE KNEED DOWNS
40 PUL UPS
60 YARD SLED PUSH
60 YARD SPRINT
200 DOUBLE UNDERS
10 OH PLATE KNEEL DOWNS
40 HR PUSH UPS
60 YARD SLED PUSH
60 YARD SPRINT
21-18-15-12-9-6-3
THRUSTERS 95/65
BAR FACING BURPEES
SCALED
21-18-15-12-9-6-3
THRUSTERS 65/45
BAR FACING BURPEES
FOR THOSE WHO DID ALL 5 WEEKS, CONGRATULATIONS. TAKE A WEEK OFF OR HAVE A LIGHT WEEK THEN RESUME YOUR MFA TRAINING.
AARON KRZYWIKI PROGRAM OPTIONAL WOD
400 JACOBS LADDER
10 OH PLATE KNEEL DOWN/UPS 45/35
40 GHD
60 YARD SLED PUSH 2/1
60 YARD SPRINT
1200M ROW
10 OH PLATE KNEED DOWNS
40 PUL UPS
60 YARD SLED PUSH
60 YARD SPRINT
200 DOUBLE UNDERS
10 OH PLATE KNEEL DOWNS
40 HR PUSH UPS
60 YARD SLED PUSH
60 YARD SPRINT
3-23-6
RON DEMAAGD PROGRAM
REVISIT OF PAST MFA WOD
ANY ORDER, BREAK UP AS NEDED
30 GOBLET SQUATS
30 FUL SIT UPS
30 HR PUSH UPS
30 PULL UPS
30 OH LUNGES
30 TWISTERS
30 KB SWINGS
300 DOUBLE UNDERS
REVISIT OF PAST MFA WOD
ANY ORDER, BREAK UP AS NEDED
30 GOBLET SQUATS
30 FUL SIT UPS
30 HR PUSH UPS
30 PULL UPS
30 OH LUNGES
30 TWISTERS
30 KB SWINGS
300 DOUBLE UNDERS
3-18-16
CROSSFIT OPEN 16.4
13 MINUTE AMRAP
55 DEADLIFT 225/155
55 WALL BALL
55 CAL ROW
55 HSPU
OR
AARON KRZYWIKI PROGRAM
SQUATTTTTTTSS!!!
DO LIKE 20O OF THEM
20 BACK 95/65
10 FRONT 95/65
20 OH 95/65
15 BACK 115/85
10 FRONT 115/85
40 BODY SQUATS (5 ROPE CLIMB IF NOT DONE UNBROKEN)
20 BACK 95/65
30 GOBLET 44/35
20 ONE HANDED KB OH (10 EACH HAND)
15 PISTOLS OR 15 BODY SQUAT BURPEES
ENJOY!
13 MINUTE AMRAP
55 DEADLIFT 225/155
55 WALL BALL
55 CAL ROW
55 HSPU
OR
AARON KRZYWIKI PROGRAM
SQUATTTTTTTSS!!!
DO LIKE 20O OF THEM
20 BACK 95/65
10 FRONT 95/65
20 OH 95/65
15 BACK 115/85
10 FRONT 115/85
40 BODY SQUATS (5 ROPE CLIMB IF NOT DONE UNBROKEN)
20 BACK 95/65
30 GOBLET 44/35
20 ONE HANDED KB OH (10 EACH HAND)
15 PISTOLS OR 15 BODY SQUAT BURPEES
ENJOY!
3-17-16
KELLY HUFFORD PROGRAM
WARM UP
80 WALKING LUNGES
200 DOUBLE UNDERS
80 BODY SQUATS
200 DOUBLE UNDERS
FOR TIME
20 FORWARD LUNGES 95lbs
100 DOUBLE UNDERS
40 BACK SQUAT 95lbs
100 DOUBLE UNDERS
WARM UP
80 WALKING LUNGES
200 DOUBLE UNDERS
80 BODY SQUATS
200 DOUBLE UNDERS
FOR TIME
20 FORWARD LUNGES 95lbs
100 DOUBLE UNDERS
40 BACK SQUAT 95lbs
100 DOUBLE UNDERS
3-16-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
10-2 ARMS
5 PUSH PRESS
10 PULL UPS
15 CHEST TO BAR
20 HR PUSH UPS
25 FULL SIT UPS
50 DU'S
25 MINUTE AMRAP
10-2 ARMS
5 PUSH PRESS
10 PULL UPS
15 CHEST TO BAR
20 HR PUSH UPS
25 FULL SIT UPS
50 DU'S
3-14-16
KEVIN PENLAND PROGRAM
FOR TIME
10-1 DEADLIFT WITH BODYWEIGHT
100-10 DOUBLE UNDERS*
10 TOE TO BARS
*50-10 (50,40,30,20,10) DOUBLE UNDERS MUST GO UNBROKEN TO COUNT
FOR TIME
10-1 DEADLIFT WITH BODYWEIGHT
100-10 DOUBLE UNDERS*
10 TOE TO BARS
*50-10 (50,40,30,20,10) DOUBLE UNDERS MUST GO UNBROKEN TO COUNT
Sleep Repair Kit Seminar
On Saturday March 5th Joel and Melissa went to NorCal Strength and Conditioning for the Sleep Repair Kit Seminar 2.0 led by Michael "Joe" O'Leary. This was a 3 hour seminar inside of the main floor of their fitness center in front of a huge white board. Chairs were offered, along with the option to stand or stretch during the 3 hours. I don't want to give away all that Joe discussed but we learned some valuable tips that we had previously not known going in. The whole "Sleep Cascade" or ritual in the evenings before sleep, lighting, meal placement before sleep, ideal temperature, sounds, supplements, damage control for nights you don't get quality sleep was all very informative. The knowledge of Joe having us all build our own individual 24 hour clock to help with not only our sleep but our wake up, diet, and training was very beneficial as well. There was a lot of information to absorb but I feel it was worth our drive and time and encourage any of our Mixed Fitness Artists to attend if given the opportunity. Click on link below for NorCal's website and other info.
3-11-16
16.3 OPEN WOD
OPTIONAL
AARON KRZYWIKI PROGRAM
10 WALKING LUNGES BETWEEN EACH EXERCISE
PART 1
2000M ROW
20 CLEANS (5-5-5-5 +LBS EACH SET)
30 HR PUSH UPS
20 WALL BALL
PART 2
200FT JACOBS LADDER
20 OH PRESS (5-5-5-5 +LBS EACH SET)
30 GHD
20 BODY SQUATS WITH 2 SECOND PAUSE AT BOTTOM
7 MINUTE AMRAP
10 SNATCH 75/55
3 BAR MUSCLE UPS
OR
16.3 OPEN WOD SCALED
7 MINUTE AMRAP
10 POWER SNATCH 45/35
5 JUMPING CHEST TO BAR PULL UPS
AARON KRZYWIKI PROGRAM
10 WALKING LUNGES BETWEEN EACH EXERCISE
PART 1
2000M ROW
20 CLEANS (5-5-5-5 +LBS EACH SET)
30 HR PUSH UPS
20 WALL BALL
PART 2
200FT JACOBS LADDER
20 OH PRESS (5-5-5-5 +LBS EACH SET)
30 GHD
20 BODY SQUATS WITH 2 SECOND PAUSE AT BOTTOM
3-10-16
KELLY HUFFORD PROGRAM
3 ROUNDS
100 METER SPRINT
10 PUSH UP TO CRAB POSITION
15 SIT UPS
10 THRUSTERS @ 65lbs
100 FT JABOS LADDER SPRINT (90-125PACE)
THEN ACTIVE RECOVERY....
300 METER ROW
30 HR PUSH UPS
45 SIT UPS
30 THRUSTERS @ BARE BAR 45lbs
300 FT JACOBS LADDER (RELAXED PACE)
3 ROUNDS
100 METER SPRINT
10 PUSH UP TO CRAB POSITION
15 SIT UPS
10 THRUSTERS @ 65lbs
100 FT JABOS LADDER SPRINT (90-125PACE)
THEN ACTIVE RECOVERY....
300 METER ROW
30 HR PUSH UPS
45 SIT UPS
30 THRUSTERS @ BARE BAR 45lbs
300 FT JACOBS LADDER (RELAXED PACE)
3-9-16
RON DEMAAGD PROGRAM
40 DU'S
20 LESNER PU'S
20 CHEST TO BAR
20 TWISTERS
15 WALL BALLS
15 HR PU'S
15 T BAR ROWS
15 FULL SIT UPS
10 STAIR RUNS
10 PULL UPS
10 DIPS
10 GHD'S
BONUS
40 DU'S
15 WALL BALL
10 STAIR RUNS
40 DU'S
20 LESNER PU'S
20 CHEST TO BAR
20 TWISTERS
15 WALL BALLS
15 HR PU'S
15 T BAR ROWS
15 FULL SIT UPS
10 STAIR RUNS
10 PULL UPS
10 DIPS
10 GHD'S
BONUS
40 DU'S
15 WALL BALL
10 STAIR RUNS
3-8-16
KP PROGRAM COMBINING LIFTS AND 2 CROSSFIT WOD'S
FREE LIFT
THEN, FOR TIME
HELEN 3 ROUNDS
1 SHORT LAP AROUD GYM
21 KB SWING
12 PULL UPS
REST
THEN, FOR TIME
ANNIE
50 DOUBLE UNDERS
50 FULL SIT UPS
40,40,30,30,20,20,10,10
FREE LIFT
THEN, FOR TIME
HELEN 3 ROUNDS
1 SHORT LAP AROUD GYM
21 KB SWING
12 PULL UPS
REST
THEN, FOR TIME
ANNIE
50 DOUBLE UNDERS
50 FULL SIT UPS
40,40,30,30,20,20,10,10
3-7-16
KP PROGRAM IS A MODIFIED CROSSFIT 160202
5-4-3-2-1 SQUAT SNATCH
10-10-10 DEADLIFT
THEN FOR TIME...
9 BAR MUSCLE UPS / 3 WOMEN
21 PUSH JERKS 115/85
7 BAR MUSCLE UPS / 2 WOMEN
15 PUSH JERKS 115/85
5 BAR MUSCLE UPS / 1 WOMEN
9 PUSH JERKS 115/85
5-4-3-2-1 SQUAT SNATCH
10-10-10 DEADLIFT
THEN FOR TIME...
9 BAR MUSCLE UPS / 3 WOMEN
21 PUSH JERKS 115/85
7 BAR MUSCLE UPS / 2 WOMEN
15 PUSH JERKS 115/85
5 BAR MUSCLE UPS / 1 WOMEN
9 PUSH JERKS 115/85
3-2-16
RON DEMAAGD PROGAM
25 MINUTE AMRAP
40 DOUBLE UNDERS
20 FULL SIT UPS
15 HR PUSH UPS
10 PULL UPS
5 THRUSTERSS
1 BACKWARDS STAIR CLIMB
25 MINUTE AMRAP
40 DOUBLE UNDERS
20 FULL SIT UPS
15 HR PUSH UPS
10 PULL UPS
5 THRUSTERSS
1 BACKWARDS STAIR CLIMB
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