5.5.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 40 ft bear crawl
  • 10 pvc pass throughs
  • 10 btn presses

WOD: 

5rm push press then 2×5 at 80%

then

  • 30 power snatches 115/85
  • 30 burpees

 

 

 

 

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5.4.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

20 calorie row

3rds

  • 20 jumping jacks
  • 8 good mornings 45/35
  • 4 inch worms
  • 4 alternating samsons

WOD: 

Deadlift 5RM

Then

EMOM X 12

  • 12/10 calorie row
  • 12 ball slams 35/20

 

 

 

 

 

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5.3.16

image

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 10 calories airdyne
  • 50 singles
  • 10 squat jumps

WOD: 

Back squat

5 rm then 2×5 @80%

then

AMRAP 10

  • 25 double unders
  • 15 med ball cleans
  • 10 box jumps

 

 

 

 

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5.2.16

shepherd

 

 

REMINDER…….WE ARE AT OUR NEW LOCATION

1023 N. MIDKIFF

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 250 row
  • 25 jumping jacks
  • 10 good mornings 45/35
  • 8 front squats
  • 6 shoulder presses 45/35

WOD:  Lets break in the new location the right way!

 

Woehlke

3 rounds, each for time of:

4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.  SCALE AS NEEDED

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

 

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4.29.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

2rds

  • 10 squat jumps
  • 10 good mornings
  • 10 btn presses
  • 10 push ups

WOD

15-12-9

  • Power snatches 75/55
  • Burpees

Rest 5 minutes

12-9-6

  • Power snatches 115/85
  • Burpees

Rest 5 minutes

9-6-3

  • Power snatches 135/105
  • burpees

 

 

 

 

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4.28.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 10 calories airdyne
  • 8 good mornings
  • 4 inch worms
  • 4 alternating samsons

WOD: 

Deadlift 5RM

Then

Every 2:30 X 4

  • 15/12 calories-airdyne
  • Max effort kettlebell swings

Rest 2:30 after each set

 

 

 

 

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4.27.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 100m run
  • 25 jumping jacks
  • 10 pvc pass throughs
  • 10 thrusters 45/35

WOD: 

5rm push press then 2×5 at 80%

then

  • 21 thrusters 95/65
  • 400m run
  • 15 thrusters
  • 400m run
  • 9 thrusters
  • 400m

 

 

 

 

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