5.24.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 250m row
  • 25 singles
  • 12 walking lunges

WOD: 

Strict pull-ups 5x 9-12 reps

Then

AMRAP 10

  • 40ft left arm kb overhead walking lunge (pick weight)
  • 40 abmat situps
  • 40ft right arm kb overhead walking lunge
  • 40 double unders

 

 

 

 

 

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5.23.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

3rds

  • 25 jumping jacks
  • 8 squat jumps
  • 8 good mornings
  • 8 push ups

WOD: 

  • 400m run
  • 42 hspu
  • 400m run
  • 42 wall balls 20/14
  • 400m run
  • 42 deadlifts 225/155

 

 

 

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5.20.16

shepherd

 

CrossFit FMS WOD:

For the next several weeks we will be testing and retesting CrossFit benchmark WODs.

1.)  Warm-up

400m run

3rds

  • 25 jumping jacks
  • 10  good mornings 45/35
  • 8 front squats
  • 6 push ups

WOD:  

Elizabeth

21-15-9

  • Cleans 135/95
  • Ring dips

 

 

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5.19.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 10 calories airdyne
  • 10 Shoulder press 45/35
  • 10 walking lunges
  • 10 push ups

WOD:  

Push press 3RM then 2×3 @80%

then

3rft

  • 15 kbs 70/53
  • 25/20 calories airdyne
  • 15 hspu

 

 

 

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5.18.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

500m row

2 rounds

  • 50 singles
  • 10 good mornings 45/35
  • 8 jump squats
  • 6 inch worms

WOD: 

  • 1,000m row
  • 100 double unders
  • 75 abmat sit-ups
  • 50 deadlifts 155/105
  • 25 box jump overs 24/20

 

 

 

 

 

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5.17.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 250 row
  • 10 good mornings 45/35
  • 10 btn presses (snatch grip)
  • 10 back squats 45/35

WOD: 

Back squat

3RM then 2×3 at 80%

then

AMRAP 6

  • 4 lateral bar hop burpees
  • 2 power snatches 155/115

 

 

 

 

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5.16.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

3rds

  • 25 jumping jacks
  • 10 squat jumps
  • 6 alternating samsons

WOD:  

800m run

10 rounds of Cindy

or

  • 50 pull-ups
  • 100 push ups
  • 150 air squats

800m run

 

 

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