10.22.14

concept-2-rower-black-web-1

 

CrossFit FMS WOD:

1.)  Warm up

200m run

2 rds

  • 15m high knees
  • 15m butt kicks
  • 15 jumping jacks

 

WOD: 

5k row

 

 

 

 

 

 

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10.21.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 Airdyne

banded hamstring 2×1:00

2 rds

  • 6 good mornings
  • 6 samson
  • 15m bear crawl

WOD: 

push press

5×3 @70-75-80%

then:

10 rft

  • 10 deadlifts   155/115
  • 10 hrpu

 

 

 

 

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10.20.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

runners hip 2×1:00

3 rds

  • 5 push ups
  • 7 air squats
  • 15 singles

WOD: 

back squat

5x @70%   75%   80%

then:

  • 300m run
  • 10 thrusters 115/85
  • 20 ghd sit-ups
  • 30 double unders
  • 300m run
  • 30 double unders
  • 20 ghd sit-ups
  • 10 thrusters  115/85
  • 300m run

 

 

 

 

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10.17.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

row 400m

banded hamstring 2×1:00

2 rds

  • 5 good mornings
  • 5 gorilla pumpers
  • 5 air squats

WOD: 

deadlift

5×5 @75%

then:

For time:

  • 25 wall balls
  • 30 double unders
  • 20 wall balls
  • 30 double unders
  • 15 wall balls
  • 30 double unders
  • 10 wall balls
  • 30 double unders
  • 5 wall ball 2 for 1s

 

 

 

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10.16.14

187650ba276ea8b19a5b33ae68df7d91

 

CrossFit FMS WOD:

1.)  Warmp-up

5 min foam roller session

2 rds

  • 6 alternating samson
  • 6 up/down dogs
  • 9 bar kips

WOD: 

power clean

5×3 @70%

then:

4 rds @ 2 mins each

  • 20 kbs  53/35
  • 15 sdhp  53/35
  • max rep ball slams

1 min rest after each round

 

 

 

 

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10.15.14

You wouldn’t dare skip out on a Hero WOD  would you?

Riley_Hero_th

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

CrossFit FMS WOD:

1.)  Warm up

runner’s hip 2×1:00

2 rds

  • 15m high knees
  • 15m butt kicks
  • 15 jumping jacks

WOD: 

RILEY

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

**Due to time constraints of each class this WOD can be scaled**

 

 

 

 

 

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10.14.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 Airdyne

lacrosse ball shoulder smash 2×1:00

3 rds

  • 6 alternating samson stretches
  • 6 ohs
  • 9 bar kips

WOD: 

push press

5×3 @70%

then:

21-15-9

  • OHS    115/85
  • T2B

 

 

 

 

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