Monthly Archives: August 2012

WOD 9.1.12

CrossFit FMS WOD: All for time 50 air squats 25 kettlebell swings (1.5/1) 40 air squats 20 kettlebell swings (1.5/1) 30 air squats 15 kettlebell swings (1.5/1) 20 air squats 10 kettlebell swings (1.5/1) 10 air squats 5 kettlebell swings (1.5/1) ============================================================================== Extra Credit: Rest Day

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WOD 8.31.12

CrossFit FMS WOD: Conditioning #1: “Isabel” 30 snatches (135/95) Conditioning #2: 100 burpees ============================================================================== Extra Credit: Strength: Bench Press 5RM Gymnastics: PRACTICE for 20 minutes: Circles on the floor and/or stacked plates Try going around in both directions  Notes: If you have … Continue reading

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8.30.12

CrossFit FMS WOD: 12 minutes to establish a 1RM Clean and Jerk 2 attempts at max effort strict pull-ups 400 meter sprint time trial Notes: Testing day! All three parts of Thursday’s workouts are for whiteboard honors. Compete mainly with yourself and try … Continue reading

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Labor day weekend schedule

                                       Hey FMSers! Heres the schedule for Labor Day Weekend: Saturday (09/01/12) – There WILL be a WOD @ 10 AM as usual (Coached … Continue reading

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WOD 8.29.12

CrossFit FMS WOD: “Diane” 21-15-9 rep RFT of: Deadlifts (225/155) Handstand Push-Ups Notes: x2 reps for normal push-ups ============================================================================ Extra Credit: Olympic Lifting: Set every 90 seconds High Hang Squat Snatch: 10×2 *Notes: Try to avoid doing a power snatch followed by an overhead … Continue reading

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WOD 8.28.12

CrossFit FMS WOD: “Nancy” 5 rounds for time of: 400 meter run 15 Overhead Squats (95/65) ============================================================================ Extra Credit: Strength: Deadlift EMOTM for 8 minutes: 3 reps at 90% of your 3RM. *Notes: Go through a thorough warm-up before doing this and … Continue reading

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WOD 8.27.12

CrossFit FMS WOD: “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 air squats ========================================================================= Extra Credit: Intervals: EMOTM for 15 minutes: 80 meter shuttle sprint Weakness: Spend 20 minutes working on something you struggle with.

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