2.10.16

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 10 calories airdyne
  • 10 good mornings 45/35
  • 10 btn presses

WOD: 

Strict pull-ups

3x @ 10-15 reps

then

5 RFT

  • 5 power snatches  135/95
  • 10 ghd sit-ups
  • 15 calories- airdyne

 

 

 

 

Posted in Uncategorized | Leave a comment

2.9.16

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 10 front squats  45/35
  • 10 shoulder presses
  • 30 second hollow rock hold

WOD: 

Front squat @80% of 5RM

5-5-5

then

3RFT

  • 10 jerks  155/115
  • 10 toes-to-bar
  • 10 burpees

 

 

 

 

Posted in Uncategorized | Leave a comment

2.8.16

shepherd

CrossFit FMS WOD:  

1.)  Warm-up

400m run

2 rds

  • 30 jumping jacks
  • 15 air squats
  • 10 good mornings  45/35
  • 10 push ups

WOD:

 

  • 600m run
  • 25 med ball cleans
  • 20 hand release push ups
  • 15 deadlifts  275/185
  • 400m run
  • 15 deadlifts
  • 20 hand release push ups
  • 25 med ball cleans
  • 600m run

 

Posted in Uncategorized | Leave a comment

2.5.16

shepherd

***We will have a meeting for ALL members (regular CF and beginner’s) on Monday February 8th at 6:15am and 6:15pm***

CrossFit FMS WOD:  

1.)  Warm-up

3 rounds

  • 250m row
  • 10 jump squats
  • 10 pvc pass throughs
  • 10 thrusters

WOD:  

5rft

  • 12 hang power clean and jerk  115/85
  • 9 thrusters  115/85
  • 6 power snatches  115/85

 

Posted in Uncategorized | Leave a comment

2.4.16

shepherd

***We will have a meeting for ALL members (regular CF and beginner’s) on Monday February 8th at 6:15am and 6:15pm***

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 30 jumping jacks
  • 10 good mornings 45/35
  • 10 ohs
  • 10 bar kips

WOD: 

Front squat

3RM- 1st rep paused 5 seconds

then 2×3 at 80% (no pause)

then

AMRAP 7

Ascending ladder by 3s………3,6,9,12,15……

  • OHS 135/95
  • Toes to bar

 

 

 

 

Posted in Uncategorized | Leave a comment

2.3.16

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

15 calorie row

2rds

  • 25 band pull aparts
  • 10 shoulder presses  45/35
  • 10 push ups

15 calorie airdyne

WOD: 

Push Jerk

3-3-3

then

40-30-20-10

  • calories Airdyne
  • calories- C2 rower

 

 

 

 

Posted in Uncategorized | Leave a comment

2.2.16

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

25 calories-airdyne

3rds

  • 8 Alt. Samsons
  • 10 good mornings 45/35
  • 12 PVC Passthroughs

WOD: 

Deadlift    3rm

then

EMOM 12

  • 1 HSPU (9-12 UB)
  • 2 C2B (9-12 UB)
  • 3 DU’s 50 (UB w/ 5 Burpee penalty)
  • 4 Rest

 

 

 

 

Posted in Uncategorized | Leave a comment