7.28.16

image

 CrossFit FMS WOD:

1.)  Warm-up

3rds

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

WOD: 

Snatch  1RM

then

EMOM 10

  • 5 power snatches + 5 ohs @95/65

 

 

 

 

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7.27.16

image

 CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 250m row
  • 25 singles
  • 10 push ups
  • 6 alternating samsons

WOD: 

Bench press  1RM

then

Annie

50-40-30-20-10

  • Double unders
  • Abmat sit ups

 

 

 

 

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7.26.16

image

 

 

CrossFit FMS WOD:

1.)  Warm-up

2 mins airdyne or rower

3rds

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

WOD: 

Strength:

1 RM Clean

METCON:

Fran

21-15-9

  • Thrusters 95/65
  • Pull ups

 

 

 

 

 

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7.25.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

3 rounds

  • 25 jumping jacks
  • 10 Good mornings 45/35
  • 8 push ups
  • 6 inch worms

 

WOD: 

800m run

12-9-6-3

  • Deadlifts 275/155
  • Strict hspu

800m run

 

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7.22.16

image

 

CrossFit FMS WOD:

1.)  Warm-up

2 rounds

  • 250m row
  • 30 singles
  • 10 squat jumps
  • 10 push ups
  • 10 bar kips

 

WOD: Filthy Fifty

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

 

 

 

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7.21.16

shepherd

 CrossFit FMS WOD:

1.)  Warm-up

500m row

3rds

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

WOD: 

Snatch drop 3X3 45/35

Snatch (full) 10×1 @75%

then

EMOM 10

  • odd- 10 ohs 95/65
  • even- 4 to 8 unbroken kipping hspu

 

 

 

 

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7.20.16

shepherd

 CrossFit FMS WOD:

1.)  Warm-up

400m run

3rds

  • 25 jumping jacks
  • 10 squat jumps
  • 10 push ups
  • 10 walking lunge steps

WOD: 

Bench press

3×3 @80% of 1rm

then

3 RFT

  • 400m run
  • 40 ft walking lunges w/KB or DB
  • 25 wall balls 20/14

 

 

 

 

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