8.26.16

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 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

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 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

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 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

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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

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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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8.19.16

image

 CrossFit FMS WOD:

1.)  Warm-up

400m run

2rds

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

WOD:

  • 800m run
  • 30 power cleans 95/65
  • 800m run
  • 30 front squats
  • 800m run
  • 30 shoulder to overhead 95/65

 

 

 

 

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8.18.16

image

 CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 25 jumping jacks
  • 8 good mornings 45/35
  • 8 btn presses (snatch grip)
  • 8 ohs

WOD: 

OHS 3rm-1st rep paused for 3 seconds

then

3 RFT

  • 30/20 calories airdyne
  • 15 deadlifts 275/185

 

 

 

 

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