9.23.16

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 CrossFit FMS WOD:

1.)  Warm-up

400m run

3 rds

  • 10 good mornings 45/35
  • 10 push ups
  • 5 bar kips
  • 5 inch worms

WOD: 

10 RFT

  • 2 deadlifts 315/225
  • 3 muscle ups (1 c2b + 2 dips = 1 mu)
  • 4 strict hspu (kipping hspu)

*Scale as needed* or Scaled version below

5 RFT

  • 8 deadlifts 185/105
  • 10 pull ups
  • 12 seated dumbbell presses

 

 

 

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9.22.16

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CrossFit FMS WOD:  

1.)  Warm-up

2 rds

  • 10 calories airdyne or rower
  • 10 good mornings 45/35
  • 10 btn presses (snatch grip)
  • 10 squat jumps
  • 10 push ups

WOD: 

Strength:

bench press 3×6

Metcon

2 RFT

  • 20 calorie row
  • 20 power snatches 95/65
  • 20 box jumps
  • 20 calories Airdyne
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9.21.16

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 CrossFit FMS WOD:

1.)  Warm-up

3 rds

  • 50 ft bear crawl
  • 20 air squats
  • 10 push ups
  • 5 bar kips

static hold

  • 45 seconds each side – Samson stretch
  • 1 minute each side- twisted cross

WOD: 

Strength/skill- not for time

Pull ups – strict

1-2-3-4-5  as a “super set”

  • Supinated grip (palms facing you)
  • wide grip (pronated-palms facing away)
  • pronated grip

 

then

18-12-6

  • Hand release push ups
  • Pistols (each leg-alternating)
  • slam balls 35/20

 

 

 

 

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9.20.16

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CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 10 squat jumps
  • 10 good mornings
  • 10 shoulder presses

WOD: 

Strength:

Clean and jerk  5×2

Metcon

GRACE

  • 30 clean and jerks 135/95

SCALE IF NEEDED TO ACCOMPLISH SUB 5 MINUTES

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9.19.16

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Warm up

400m run

3 rds

  • 30 jumping jacks
  • 10 good mornings 45/35
  • 10 squat jumps

WOD

4 RFT

  • 4oom run
  • 10 back squats 155/105
  • 10 box jumps 24/20

 

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9.16.16

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 CrossFit FMS WOD:

1.)  Warm-up

400m run

3 rds

  • 10 good mornings 45/35
  • 10 shoulder presses
  • 10 squat jumps
  • 5 inch worms

WOD: 

Double DT

10 rounds

  • 12 deadlifts 155/105
  • 9 hang power cleans
  • 6 push jerks

*Scale as needed*

135/95    115/85   95/65    75/55

 

 

 

 

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9.15.16

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 CrossFit FMS WOD:

1.)  Warm-up

500m row

3rds

  • 10 squat jumps
  • 10 front squats
  • 10 shoulder press
  • 10 bar kips

WOD: 

Thruster

1-1-1-1-1

then

9-7-5

  • Thrusters 155/115
  • Ring muscle ups  (bar mu/c2b pull ups/strict pull ups)

 

 

 

 

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