8.22.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rds

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

WOD: 

clean and jerk 2 +1

@ 70%  75%  80%   and 1 heavy single

then:

3 RFT

  • 20 box jumps   24/20
  • 15 ghd sit-ups
  • 10 hang power cleans   155/115

 

 After Party:

 

 

 

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8.21.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

3 rds

  • 5 bar kips
  • 5 thrusters
  • 25m bear crawl

WOD: 

snatch push press + ohs

5 + 1 x 5     @ 70% 75% 80%  max

then:

5 RFT

  • 7 chest to bar
  • 7 thrusters   115/75
  • 7 sdhp   115/75

 

 After Party:

 

 

 

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8.20.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 minute Airdyne

runner’s hip 2×1:00

3 rds

  • 6 up/down dogs
  • 6 alternating samsons
  • 12 jumping jacks

 

WOD: 

4 Rounds

  • 800m run
  • 20 burpees

*Rest 2 minutes after each round

 

 

After Party:

foam roll calves

 

 

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8.19.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded hamstring 2×1:00

3 rds

  • 6 good mornings
  • 6 thrusters
  • 12 jumping jacks

WOD: 

power snatch

3×70%   3×75%  3×80%  3RM

then:

  • 10 deadlifts   245/155
  • 15 wall balls   20/14
  • 8 deadlifts   245/155
  • 15 wall balls  20/14
  • 6 deadlifts   245/155
  • 15 wall balls
  • 4 deadlifts   245/155
  • 15 wall balls
  • 2 deadlifts   245/155

 

 After Party:

 

 

 

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8.18.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded hip 2×1:00

3 rds

  • 3 burpees
  • 6 ohs
  • 20 singles

WOD: 

over head squat

3×70%   3×75%  3×80%  3RM

then:

15 min AMRAP

  • 300m run
  • 50 double unders
  • 2 rope climbs

 

 After Party:

 

 

 

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8.15.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rds

  • 3 burpees
  • 6 air squats
  • 15 jumping jacks

WOD: 

clean and jerk 2 +1

@ 60%  70%  80%   and 1 heavy single

then:

“The Chief”

Max rounds in 3 mins of

  • 3 power cleans  135/95
  • 6 push-ups
  • 9 squats

Rest 1 minute.  Repeat for a total of 5 cycles

 

 After Party:

 

 

 

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8.14.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

3 rds

  • 5 push ups
  • 10 ohs
  • 20 singles

WOD: 

snatch push press + ohs

5 + 1 x 5     @75%

then:

3 RFT

  • 9 front squats   155/115
  • 15 ring/bar dips
  • 30 double unders

 

 After Party:

 

 

 

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