7.24.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2:00 row

banded shoulder 2×1:00

3 rounds

  • 25m bear crawl
  • 12 jumping jacks
  • 6 burpees

WOD: 

10 min amrap

  • 200m run
  • 20 Russian KBS

rest 3 min

10 min amrap

  • 15 cal Airdyne
  • 15 ball slams   35/20

 

 After Party:

2 MIN SQUAT BOTTOM

 

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7.23.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 minute airdyne

banded hamstring 2×1:00

3 minute amrap

  • 5 good mornings
  • 5 air squats
  • 5 bar kips

WOD: 

1RM deadlift

then

3 RFT

  • 12 chest to bar pull-ups
  • 9 ohs   135/95

 

 After Party:

2 MIN SQUAT BOTTOM

 

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7.22.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

5 minute AMRAP

400m run

  • 5 pass throughs
  • 5 pvc thrusters
  • 5 push-ups

WOD: 

3X ME  HSPU @3 min a set

then

12 min AMRAP

  • 5 thursters 135/95
  • 7 bar facing burpees
  • 300m run

 

 After Party:

2 MIN SQUAT BOTTOM

 

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7.21.14

BackSquat-380

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded hip 2×1:00

3 rounds

  • 6 up/down dogs
  • 6 air squats
  • 25 singles

WOD: 

1RM back squat

then:

5 rounds

  • 250m row
  • 40 double unders
  • 10 GHD sit-ups

 

 After Party:

 

 

 

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7.18.14

cindy

CrossFit FMS WOD:

1.)  Warmp-up

Airdyne 2:00

3 minute AMRAP

  • 6 samsons
  • 6 bar kips
  • 12 jumping jacks

WOD: 

Power Clean 5×3     @60%

then

“Cindy”

As many rounds as possible in 20 minutes

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

 

 

 

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7.17.14

shepherd

FMS WOD:

1.)  Warmp-up

3 minute AMRAP

  • 5 pass throughs
  • 10 pvc thrusters
  • 15 jumping jacks

WOD: 

Press 3×5   @60%

then

EMOM for 14 min

odd – 10 wall balls

even – 5  push press  135/95

 

 

 

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7.16.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

200m run

3 rds

  • 6 up/down dogs
  • 8 lunge steps
  • 25m bear crawl

WOD: 

  • 1600m row
  • 1600m run
  • 1 mile Airdyne

 

 

 

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