8.30.16

shepherd

 

 

CrossFit FMS WOD:  

1.)  Warm-up

4rds

  • 200m Run
  • 10 Inch Worms
  • 10 PVC Goodmornings
  • 20 Jumping Jacks

WOD: 

 

Deadlift 3rm

3 RFT

  • 500m Row
  • 400m Run
  • 50 Abmat Situps
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8.29.16

hero-michael-simpson

U.S. Army Staff SGT. Micheal H. Simpson, 30, of San Antonio Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Micheal and Gabe; sister, Abigail; brothers, David and Isaac; parents, Micheal W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

 

Warm up

2 mins row/AD

3 rds

  • 8 presses
  • 10 bar kips
  • 12 air squats

WOD

15-12-9-6-3

  • Power cleans (135/95)
  • Pull ups
  • Front squats (135/95)
  • Pull ups

 

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8.26.16

image

 CrossFit FMS WOD:

1.)  Warm-up

400m run

2rds

  • 30 jumping jacks
  • 10 good mornings 45/35
  • 10 front squats
  • 10 shoulder presses
  • 10 push ups

WOD:

3RFT

  • 400m run
  • 25 thrusters 75/55
  • 15 lateral bar hop burpees

 

 

 

 

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8.25.16

image

 CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 10 calories-airdyne
  • 8 good mornings 45/35
  • 8 btn presses (snatch grip)
  • 8 ohs

WOD: 

OHS 3rm-1st rep paused for 1 second

then

18-15-12-9-6

  • calories- airdyne
  • Ball slams 35/20
  • kettle bell swings 53/35

 

 

 

 

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8.24.16

image

 CrossFit FMS WOD:

1.)  Warm-up

3 minutes airdyne

3 rds

  • 30 singles
  • 10 jump squats
  • 10 push ups
  • 10 bar kips

static hold

  • 30 seconds each side – Samson stretch
  • 1 minute each side – twisted cross

WOD: 

Strength-not for time

3 rounds (A ROUND ENDS AT FAILURE)

  • 5 push ups with a 20 second hold at the top of 5th rep
  • Add 5 reps and a hold until failure

example: 5 push ups + hold, 5 push ups + hold, 3 push ups and failure= 1 round……..repeat for a total of 3 rounds….rest as needed between rounds

then

5 RFT

  • 6 jumping squats
  • 5 burpee pull ups
  • 4 muscle ups (scale is 2 pull ups + 2 dips =1 mu)
  • 20 double unders

 

 

 

 

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8.23.16

image

 

 

CrossFit FMS WOD:

1.)  Warm-up

2 rds

  • 10 calorie row
  • 10 Good mornings 45/35
  • 10 front squats
  • 10 shoulder presses

WOD: 

Strength:

EMOM 10

1 power clean + 3 front squats + 1 jerk

METCON:

21-15-9

  • Calorie row
  • deficit handstand push ups 6 inches/4 inches

 

 

 

 

 

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8.22.16

image

 

CrossFit FMS WOD:

1.)  Warm-up

500m row

3 rounds

  • 50 singles
  • 10 jump squats
  • 10 good mornings 45/35
  • 10 btn presses (snatch grip)

 

WOD:

3RFT

  • 30 double unders
  • 21 wall balls 20/14
  • 30 double unders
  • 15 box jumps 24/20
  • 30 double unders
  • 9 hang power snatches 135/95

 

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