Monthly Archives: June 2012

CROSSFIT FMS WOD: Photo of running map… Conditioning: All for time: 1/3 mile run (536 meters) 66 sit-ups 33 HRPUs 33 Ring Rows 66 air squats 1/3 mile run (536 meters) Coach’s Notes: 18 minute cutoff. If leaving for your final … Continue reading →

CROSSFIT FMS WOD: Strength: T&G Squat Clean and Jerk 2-2-2-2-2 Conditioning: 10 minute AMRAP 5 plate burpees (25/45) 10 plate squats Coach’s Notes: The SC&Js are “touch and go” reps. You do not reset in between each rep. You lightly … Continue reading →

================================================================ Bless those who curse you, pray for those who mistreat you.—Luke 6:28 ================================================================ First off, we broke our single day attendance record yesterday (6/27) for a normal day of classes. (Whiteboard shown above.) About 50 people made it in. … Continue reading →

CROSSFIT FMS WOD: “Dead Nicole” 20 minute AMRAP… 400 meter run ME UB Dead Hang Pull-Up Coach’s Notes: Nicole is typically done with a kipping pull-up. For tomorrow’s WOD we will do dead hang pull-ups. In a dead hang pull-up the … Continue reading →

CROSSFIT FMS WOD: Strength: Back Squat 5-5-5-5 Conditioning: 12 minute AMRAP 100 meter KB Farmer’s Carry (1.5/1) 30 double unders (150 singles) Coach’s Notes: Ladies, pad up. ============================================================================ TEAM FMS WOD: BB Gymnastics: 1) 7X2 Vertical Clean off High Boxes … Continue reading →

CrossFit FMS WOD: All for time: Run 1000 meters 30 handstand push-ups Run 500 meters 20 handstand push-ups Coach’s Notes: If you can’t do handstand push-ups then I guess you can’t come workout today. (I’m kidding. As always, there will … Continue reading →

CrossFit FMS WOD: Conditioning: 18 minute countdown 300 meter KB run 30 KB swings 30 KB SDLHPs 30 KB weighted sit-ups 200 meter KB run 20 KB swings 20 KB SDLHPs 20 KB weighted sit-ups 100 meter KB run 10 … Continue reading →

CrossFit FMS WOD Strength: -Chest to bar pull-ups. 4 x failure Conditioning: -12 minute AMRAP Sprint 200 meters  ME UB Hang Power Cleans (135/95) Rest 60 seconds Coach’s Notes: Take no more than 15 seconds after the sprints to pick … Continue reading →

CrossFit FMS WOD The clock will countdown from 20 minutes… -40 burpee pull-ups ——–THEN——– 4 RFT of: -20 Kettlebell Russian Twists (1.5/1) -20 Dynamic Push Ups  (2, 45lb bumper plate height) ——–THEN——– With any remaining time AMRAP double unders Coach’s Notes: Back and … Continue reading →