7.6.15

shepherd

 

CrossFit FMS WOD

Warm-up

3rds

  • 200m run
  • 5 burpees
  • 10 air squats
  • 20 jumping jacks

WOD: 

Back squat

4×5 @70%

then

5RFT

  • 7 burpee box jumps  24/20
  • 11 power cleans  135/95
  • 200m run

 

 

 

 

Posted in Uncategorized | Leave a comment

7.3.15

BrianBradshawHero_th

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 

July 4th weekend Schedule:

Friday- 5:15am 6:15am and 12pm

Saturday-Closed

 

CrossFit FMS WOD:

1.)  Warm-up

3 rds

  • 250m row
  • 50 singles
  • 10 good mornings
  • 8 push ups

WOD: 

“Bradshaw”

10 rounds for time of:

  • 3 Handstand push-ups
  • 6 deadlifts  225/135
  • 12 pull-ups
  • 24 double unders

*****SCALE AS NEEDED*****

 

 

 

 

Posted in Uncategorized | Leave a comment

7.2.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

3 rounds

  • 6 alternating samsons
  • 15m bear crawl
  • 50 jumping jacks

WOD: 

EMOM 14

  • skill/weakness #1
  • skill/weakness #2

then

4 rft

  • 400m sprint
  • rest 2 minutes

 

 

 

 

Posted in Uncategorized | Leave a comment

7.1.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

3 rounds

  • 4 up/down dogs
  • 8 thrusters
  • 12 jumping jacks
  • 200m run

WOD: 

deadlift  5rm

then

3RFT

  • 30 kbs  53/35
  • 20 wall ball shots  20/14
  • 10 toes-to-bar

 

 

 

 

Posted in Uncategorized | Leave a comment

6.30.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 15 calories airdyne
  • 4 alternating samsons
  • 8 bar kips
  • 8 ohs
  • 8 push ups

WOD: 

Push jerk 3x @65-70-75% then 3RM

then

3RFT

  • 7 muscle ups/C2B
  • 14 ohs   95/65
  • 21 burpees

 

 

 

Posted in Uncategorized | Leave a comment

6.29.15

shepherd

 

CrossFit FMS WOD

Warm-up

3rds

  • 200m run
  • 10 walking lunge steps
  • 10 air squats
  • 10 push ups

WOD: 

Back squat

5 reps @70-75-80% then 5rm

then

3RFT

  • 10 power snatch 135/95
  • 12 front rack lunge steps 135/95
  • 400m run

 

 

 

 

Posted in Uncategorized | Leave a comment

6.26.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 rds

  • 250m row
  • 50 singles
  • 15 sit ups
  • 10 jump squats

WOD: 

AMRAP 15

  • 35 double unders
  • 7 box jumps   24/20
  • 5 knees to elbows
  • 3 power cleans  135/95

 

 

 

 

 

Posted in Uncategorized | Leave a comment