5.22.15

shepherd

******Memorial Day Weekend schedule******

Friday- regular scheduled classes

Saturday- 10am “Murph”

Monday-Closed

 

 

CrossFit FMS WOD:

1.)  Warm-up

banded shoulder 2×1:00

2rds

  • 200m run
  • 5 jump squats
  • 10 push ups
  • 20 singles

WOD: 

5RFT

  • 50 double unders
  • 25 push press  75/55

 

 

 

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5.21.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

banded hamstring  2×1:00

3rds

  • 250m row
  • 7 good mornings
  • 7 push ups
  • 7 pvc thrusters

WOD: 

power clean

3 reps @70&75%   then 4×2 @80%

then

5 RFT

  • 10 deadlift   225/155
  • 20 wall ball shots  20/14

 

 

 

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5.20.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

6 x spiderman-samson-quad stretch complex

800m run

3rds

  • 8 bar kips
  • 8 air squats
  • 16 jumping jacks

WOD: 

EMOM 12

  • Odd-skill/weakness #1
  • Even-skill/weakness #2

then

EMOM 16

  • Odd- :40 seconds max calorie Airdyne
  • Even- :40 seconds max 5-10-15 shuttle sprint

 

 

 

 

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5.19.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

Couch stretch 2×1:00

3rds

  • 4 alt. samson stretches
  • 8 thrusters
  • 15 calories on Airdyne

WOD: 

push press

5 reps @70-75% then 3×3@80%

then

Death by thrusters

With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

 

 

 

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5.18.15

shepherd

****Schedule reminder****Starting tomorrow Monday May 18th, we will be on our new schedule.

 

 

CrossFit FMS WOD:

1.)  Warm-up

runner’s hip  2×1:00

3rds

  • 250m row
  • 7 push ups
  • 7 ohs

WOD: 

front squat

3 reps @70&75%

3×3 @80%

then

3 RFT

  • 30 calorie row
  • 20 power cleans   95/65
  • 10 ohs
  • 5 strict hspu

 

 

 

 

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5.15.15

shepherd

******No 8:30 am beginners class or 12 noon class*********

 

CrossFit FMS WOD:

1.)  Warm-up

twisted cross  2×1:30

2rds

  • 250m row
  • 10 air squats
  • 30 singles

WOD: 

3RFT

  • 100 double unders
  • 25 KBS
  • 20 box jumps
  • 15 burpees

 

 

 

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5.14.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 200m run
  • 10 air squats
  • 10 push ups

WOD: 

power clean

5×2 @70%

then

3RFT

  • 9 squat cleans  115/75
  • 15 push press   115/75

 

 

 

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