Monthly Archives: October 2012

WOD 11.1.12

Strength: Hang Power Snatch 3-3-3-3 Conditioning: 10 minute AMRAP 7 hang power snatches (75/50) 7 back squats (75/50) ======================================= Extra Credit: Week 1 of Gymnastics Focus! Gymnastics: For time: 100 Push Ups  50 Strict Toes to Bars  FINISH with: 100 Superman Rocks  Olympic Lifting: Every 40 … Continue reading

Posted in Uncategorized | Leave a comment

WOD 10.31.12 (Halloween Josh Mitchell WOD)

The Josh Mitchell Halloween WOD is at 6:00 PM! This will be our only WOD offered for the day. $10 donation recommended for participation. Conditioning:  “Mitchell” Partner WOD 300 meter human wheel barrel 200 sit-ups 100 burpees *Notes: 20 minute … Continue reading

Posted in Uncategorized | Leave a comment

WOD 10.30.12

Strength: Overhead Squat 3-3-3-3 Conditioning: 10 minute AMRAP 7 overhead squats (95/65) 7 burpees ======================================= Extra Credit: Testing Week Stength: Deadlift & Push-Press 15 minutes to establish your deadlift 1RM 15 minutes to establish your push press 1RM  

Posted in Uncategorized | 1 Comment

WOD 10.29.12

Strength: Sumo Deadlift 3-3-3-3 Conditioning: 10 minute AMRAP 7 sumo deadlifts (185/115) 7 knees to elbows ======================================= Extra Credit: Testing Week Stength: Weighted Pull-Up & Front Squat 15 minutes to establish your weighted pull-up 1RM 15 minutes to establish your front squat 1RM

Posted in Uncategorized | Leave a comment

WOD 10.27.12 (DAISY)

CrossFit FMS WOD:  *Note: $50 donation required, donation allows participation and an awesome T-Shirt! You can also donate without participation at CrossFit FMS or online at curedaisy.org.  6 RFT of: 1 Deadlift (405/275) 44 Double-Unders Once you have completed all … Continue reading

Posted in Uncategorized | Leave a comment

WOD 10.26.12

  Strength: Thruster 5-5-5-5 Conditioning: 8 minute countdown 50 pull-ups bear crawl as far as possible with remaining time *Notes: I will have gloves for you guys to use for the bear crawls. ======================================= Extra Credit: Week 4 of “CrossFitter’s 5/3/1”. Stength: Push … Continue reading

Posted in Uncategorized | 1 Comment

This Saturday (10/27) is Dips, Doubles, and Deads 4 Daisy!

Bear one another’s burdens, and so fulfill the law of Christ. Galatians 6:2 This Saturday at 10:00 am is the “Dips, Double Unders, & Deadlifts for Daisy” WOD. A $50 donation is required to participate. I expect you guys to … Continue reading

Posted in Uncategorized | Leave a comment