3.6.15

open-logo

 

CrossFit FMS WOD:

Warm up:

Row 500m

runner’s hip

2 rds

  • 8 pass throughs
  • 8 ohs
  • 12 jumping jacks

WOD: 

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

 

 

 

 

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3.5.15

shepherd

 

CrossFit FMS WOD:

Warm up:

Airdyne 2:00

twisted cross 1:30

2 rds

  • 8 up/down dogs
  • 8 alternating samsons
  • 12 jumping jacks

WOD: 

4 rounds

  • 500m row
  • 25 kbs  53/35
  • 15 box jumps

 

 

 

 

 

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3.4.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

750m row

banded hamstring  2×1:00

3 rds

  • 6 air squats
  • 8 good mornings
  • 20 singles

WOD: 

deadlift 3×5 @75%

then:

AMRAP 10

  • 15 wall balls
  • 30 double unders

 

 

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3.3.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

Airdyne  2:00

lacrosse ball shoulder smash  2×1:00

3 rds

  • 6 pass throughs
  • 6 thrusters
  • 15m bear crawl

WOD: 

press 3×5 @70%

then:

For Time:
20 Thrusters   95/65
20 Power Cleans  95/65
20 S2O   95/65
20 OHS  95/65
20 Front Squats  95/65
Every minute on the minute, stop where you are and complete 5 burpees. 

 

 

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3.2.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

750m row

wall assisted hip  2×1:00

2 rds

  • 5 bar kips
  • 7 push ups
  • 15 jumping jacks

WOD: 

back squat 3×5 @70%

then:

AMRAP 10

  • 5 strict pull-ups
  • 10 burpees
  • 15 air squats

 

 

 

 

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2.27.15

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CrossFit FMS WOD:

Warm up:

500m row

twisted cross 1:30

3 rds

  • 8 good mornings
  • 8 bar kips
  • 12 jumping jacks

WOD: 

CF OPEN 15.1

9 min AMRAP

  • 15 toes-to-bar
  • 10 deadlifts   115/75
  • 5 snatches   115/75

15.1a

1RM clean and jerk

6 min time cap

 

 

 

 

 

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2.26.15

shepherd

 

CrossFit FMS WOD:

Warm up:

500m row

twisted cross 1:30

2 rds

  • 8 up/down dogs
  • 8 alternating samsons
  • 12 jumping jacks

WOD: 

5 rounds

  • 500m row at 100% effort
  • 3 minute rest after each

 

 

 

 

 

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