7.30.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

4 minute AMRAP

200m run

  • 5 push ups
  • 10 air squats
  • 15 jumping jacks

WOD: 

Weighted dips

2-2-2-2-2

then

4 RFT

  • 400M run
  • 12 front squat    95/65
  • 6 box jumps    24

 

 After Party:

 

 

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7.29.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

Airdyne 2:00

3 minute AMRAP

  • 6 up/down dogs
  • 9 thrusters
  • 20 singles

WOD: 

1 RM Clean and jerk

then

8 min AMRAP

  • 30 double unders
  • 15 ghd sit-ups
  • 12 wall balls

 

 After Party:

 

 

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7.28.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

4 minute AMRAP

300m run

  • 5 pass throughs
  • 5 ohs
  • bar kips

WOD: 

Weighted pull-ups

2-2-2-2-2

then

16 min EMOM

  • Odd min    2 power snatch + ohs   115/75
  • Even min   3 rope climbs

 

 After Party:

2 MIN SQUAT BOTTOM

 

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7.25.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 minute airdyne

over head tissue smash 2×1:00

3 minute amrap

  • 5 pass throughs
  • 5 air squats
  • 5 bar kips

WOD: 

1RM Press

then

10-9-8-7-6-5-4-3-2-1

  • hang power cleans  155/115
  • toes-to-bar

 

 After Party:

2 MIN SQUAT BOTTOM

 

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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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