9.4.15

shepherd

REMINDER:  Yoga starts this Saturday at 9 a.m.

Labor Day- one class at 11 a.m.

New tank tops and T-shirts coming soon 

 

CrossFit FMS WOD:

1.)  Warm-up

750m row

2 rounds

  • 50 singles
  • 15 air squats
  • 10 push ups

WOD: 

push press 8RM then

2×8 @85%

then

3rft

  • 50 double unders
  • 25 wall balls
  • 10 clean and jerks 135/95

**scale as needed**

 

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9.3.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

2 rounds

  • 4 inch worms
  • 6 goodmornings (45/35)
  • 8 ohs
  • 10 push ups

WOD: 

Deadlift 5RM

then

9-6-3-6-9

  • ohs  135/95
  • strict hspu

 

 

 

 

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9.2.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

25 calories-airdyne

3 rds

  • 6 alternating samsons
  • 8 squat jumps
  • 10 push ups

WOD: 

EMOM 16

  • odd-skill/weakness #1
  • even-skill/weakness #2

then

AMRAP 8

  • 10 calories airdyne
  • 12 alternating dumbbell snatches  (pick weight)
  • 14 abmat sit-ups

 

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9.1.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

2rds

  • 250m row
  • 15 walking lunges
  • 10 air squats
  • 5 push ups

WOD: 

Strength:

front squat

5rm with 4 second pause on 1st rep

then   2×5 @ 85% (no pause)

then:

21-15-9

  • front rack lunge steps  135/95
  • burpees
  • push press

 

 

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8.31.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 20 jumping jacks
  • 10 thrusters  45/35
  • 6 bar kips
  • 200m run

WOD: 

  • 400m run
  • 21 thrusters  95/65
  • 21 toes-to-bar
  • 400m run
  • 15 thrusters
  • 15 toes-to-bar
  • 400m run
  • 9 thrusters
  • 9 toes-to-bar

 

 

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8.28.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

25 calories-airdyne

3 rounds

  • 6 up/down dogs
  • 8 push ups
  • 10 air squats
  • 15m bear crawl

WOD: 

for time:

  • 400m farmers carry   53/35 (1 kb in each hand)
  • 40 ghd sit-ups
  • 40 hang power cleans  115/75
  • 40 bar facing burpees

**scale as needed**

 

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8.27.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

3 rounds

  • 4 inch worms
  • 6 goodmornings (45/35)
  • 25 singles

WOD: 

Deadlift 5RM

then

CF Open 14.1

AMRAP 10

  • 30 double unders
  • 15 power snatch  75/55

 

 

 

 

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