4.2.15

shepherd

Easter schedule:

Good Friday:  8am, 10am, 12 noon- Jesus WOD

Saturday-10am WOD, bring a friend or family member

 

CrossFit FMS WOD:

1.)  Warmp-up

500m row

2 rounds

  • 5 bar kips
  • 5 push ups
  • 5 squats

WOD:

AMRAP 15:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

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4.1.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

runner’s hip  2×1:00

  • 2x 100m run followed by 200m row

WOD: 

1 mile run time trial

then:

ring dips/bar dips

  • 3x ME    strict with transition to kipping
  • 3 mins rest after each

 

 

 

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3.20.15

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CrossFit FMS WOD:

1.)  Warmp-up

2:00 airdyne

  1. 6 alt. samsons6 thrusters
  • 10 jumping jacks

WOD:

15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

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3.26.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

twisted cross  2×1:30

3 rds

  • 7 bar kips
  • 7 push ups
  • 7 air squats

WOD:

3 RFT

  • 40 kbs
  • 600m run
  • 20 hand release push ups

 

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3.25.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded hamstring  2×1:00

3 rds

  • 5 push ups
  • 7 thrusters
  • 12 jumping jacks

WOD: 

deadlift 1×5 @75  1×5@80%

then:

EMOM 14

  • odd- am rap of 5 bar facing burpees then 5 thrusters 95/65
  • even-rest

 

 

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3.24.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

Row 500m

banded shoulder  2×1:00

3 rds

  • 6 pass throughs
  • 10 abmat situps
  • 20 singles

WOD: 

press  1×5@70-75-80%

then:

2 rft

  • 50 double unders
  • 35 abmat situps
  • 25 power snatches  115/75

 

 

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3.23.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

400m run

runner’s hip  2×1:00

3 rds

  • 5 air squats
  • 5 push ups
  • 15 jumping jacks

WOD: 

back squat

1×3 @75%  1×3@80%  1×3@85%

then:

3rft

  • 21 box jumps   24/20
  • 15 bar facing burpees
  • 9 power cleans   135/95

 

 

 

 

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