10.31.14

pumpkinvomit

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded shoulder 2×1:00

2 rds

  • 5  air squats
  • 10 jumping jacks
  • 15m bear crawl

WOD: 

Partner WOD

  • 1K row
  • 100 thrusters    65/45
  • 1K row
  • 100 burpees
  • 1K row
  • 100 ball slams  35/20
  • 1K row

**Reps/row are combined between partners but only 1 person working at a time**

 

 

 

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10.29.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

lacrosse ball shoulder smash 2×1:00

2 rds

  • 5 pass throughs
  • 5 ohs
  • 15 jumping jacks

WOD: 

deadlift

5×3 @70%

then:

EMOM for 10 minutes

  • 5 power snatch    115/85
  • 3 ohs   115/85
  • 15 lateral bar hops

 

 

 

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10.29.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm up

200m run

runner’s hip 2×1:00

3 rounds

  • 6 pass throughs
  • 8 thrusters
  • 15m bear crawl

 

WOD: 

CrossFit main site WOD 141026

For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

 

 

 

 

 

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10.28.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 Airdyne

banded shoulder 2×1:00

3 rds

  • 6 samson
  • 6 push ups
  • 15 jumping jacks

WOD: 

push press

3×3 @70%

then:

  • 12 hang power clean  155/115
  • 15 hspu
  • 9 hang power clean
  • 15 hspu
  • 6 hang power clean
  • 15 hspu
  • 3 hang power clean

 

 

 

 

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10.27.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

wall assisted hip 2×1:00

3 rds

  • 6 bar kips
  • 8 air squats
  • 20 singles

WOD: 

front squat

5×2 @70%

then:

10 rft

  • 20 DUs
  • 10 wall balls   20/14
  • 5 toes-to-bar

 

 

 

 

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10.24.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded hamstring 2×1:00

2 rds

  • 5 push ups
  • 6 alt. samsons
  • 7 bar kips

WOD: 

deadlift

5x @70-75-80%

then:

3RFT

  • 400m run
  • 20 kbs  53/35
  • 15 pull-ups
  • 10 plate burpees   45/35

 

 

 

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10.23.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

2 rds

  • 6 pass throughs
  • 6 ohs
  • 9 bar kips

WOD: 

3xME strict pull-ups

then:

5 rft

  • 7 box jump overs   24/20
  • 5 power snatch   135/95
  • 5 ohs    135/95

 

 

 

 

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