9.3.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rds

  • 5 pass throughs
  • 5 burpees
  • 25m bear crawl

WOD: 

push press

5×70%    5×75%    3×3@80%

then:

10 RFT

  • 200m run
  • odd rounds= 15 hrpu
  • even rounds=10 ball slams

 

 After Party:

 

 

 

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9.2.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded shoulder 2×1:00

3 rds

  • 6 up/down dogs
  • 9 jump squats
  • 12 jumping jacks

WOD: 

power snatch

70% x3  75% x3   80% x2x4

then:

3 rft

  • 18 ghd sit-ups
  • 15 hang power cleans    155/115
  • 12 box jumps    30/24

 

 After Party:

 

 

 

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8.29.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rds

  • 9 bar kips
  • 6 push ups
  • 6 thrusters

WOD: 

clean and jerk 2 +1

@ 60%      @65%     @70%

then:

  • 70 air squats
  • 60 sit-ups
  • 50 kbs
  • 40 wall balls
  • 30 pull-ups

 

 After Party:

 

 

 

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8.27.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

over head tissue smash 2×1:00

2 rds

  • 25m burpee broad jumps
  • 20 jumping jacks

WOD: 

snatch push press + ohs

3 + 1 x 4    @ 70%

then:

  • 10-1  box jump overs
  • 1-10  hand stand push-ups with 45lb plate deficit

example:

  • 10 box jump overs and 1 hspu
  • 9 box jump overs and 2 hspu
  • 8 box jump overs and 3 hspu

 

 After Party:

 

 

 

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8.27.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 minute Airdyne

wall assisted hip stretch  2×1:00

3 rds

  • 6 alternating samsons
  • 9 air squats
  • 18 singles

 

WOD: 

  • 2400m row
  • 150 double unders
  • 1600m run

 

After Party:

foam roll calves

 

 

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8.26.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

lacrosse ball shoulder smash  2×1:30

3 rds

  • 6 pass throughs
  • 6 air squats
  • 12 jumping jacks

WOD: 

power snatch

2×5 @70%

then:

14 min EMOM

Odd = 3 hang squat cleans + 7 front squats     135/95

Even= 8 bar facing burpees

 

 After Party:

 

 

 

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8.24.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded hamstring  2×1:00

3 rds

  • 6 up/down dogs
  • 6 good mornings
  • 15 jumping jacks

WOD: 

push press

3×3 @ 70%

then:

12 min AMRAP

  • 20 deadlifts   185/115
  • 15 hand release push ups
  • 10 toes-to-bar

 

 After Party:

 

 

 

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