9.22.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rds

  • 5 push ups
  • 7 ohs
  • 15 jumping jacks

WOD: 

over head squat

3×5 @75%

then:

10 min AMRAP

  • 10 shoulder to over head    155/95
  • 15 ball slams
  • 20 walking lunge steps with slam ball over head

 

 

 

 

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9.19.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded hamstring   2×1:00

3 rds

  • 6 good mornings
  • 6 jump squats
  • 20 singles

WOD: 

  • 10 deadlifts      245/155
  • 20 burpees
  • 30 box jumps  24/20
  • 40 kbs  53/35
  • 50 double unders
  • 40 kbs  53/35
  • 30 box jumps  24/20
  • 20 burpees
  • 10 deadlifts  245/155

 

 

 

 

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9.18.14

turkish-get-up-ascending-credits-1024x768

 

CrossFit FMS WOD:

1.)  Warmp-up

airdyne 2:00

banded shoulder  2×1:00

3 rds

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

WOD: 

clean and jerk

2+1 @ 60%  65% 70 75  80%

then:

3RFT

  • 3 rope climbs
  • 9 turkish get-ups   53/35
  • 500m row

 

 After Party:

 

 

 

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9.17.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2oom run

runner’s hip  2×1:00

3 rds

  • 6 alternating samsons
  • 9 up/down dogs
  • 18 jumping jacks

 

WOD: 

  • 1200m run
  • 30 v-ups
  • 800m run
  • 30 v-ups
  • 400m run
  • 30 v-ups

 

 

 

 

 

 

 

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9.16.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

lacrosse ball shoulder smash    2×1:00

3 rds

  • 4 alt. samsons
  • 6 pass throughs
  • 6 jump squats

WOD: 

power snatch

3×70%

2×75%

1×70/75%

1RM

then:

5rds

  • 7 hang cleans (full squat)    135/95
  • 7 hspu (strict)

 

 

 

 

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9.15.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

3 rds

  • 5 push ups
  • 10 bar kips
  • 10 ohs

WOD: 

over head squat

2x @70-75%

1x @80-85%

1RM

then:

13 min AMRAP

  • 3 burpees
  • 5 chest to bar pull-ups
  • 7 thrusters  115/75
  • 200m run

 

 

 

 

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9.12.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded shoulder  2×1:00

3 rds

  • 6 bar kips
  • 9 lunge steps
  • 25m bear crawl

WOD: 

clean and jerk

3+1 @ 60%  65%

2+1 @70%   2+1 @75%   2+1×2 @80%

then:

“Helen”

3RFT

  • 400m run
  • 21 kbs   53/35
  • 12 pull ups

 

 After Party:

 

 

 

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