Monthly Archives: October 2012

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 →

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 →

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  

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

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 →

  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 →

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 →

CrossFit FMS WOD: 5 rounds for reps of 1 Minute AMRAP of Power Cleans (135/95) 1 Minute AMRAP of Ring Dips 1 Minute Rest ======================================= Extra Credit: Week 4 of “CrossFitter’s 5/3/1″. Stength: Deadlift 40% x 5 50% x 5 60% x … Continue reading →

    CrossFit FMS WOD: 25 Minute Cutoff: Run 50 Meters 35 Medball Sit-ups (20/14) Run 100 Meters 30 Medball Sit-ups (20/14) Run 150 Meters 25 Medball Sit-ups (20/14) Run 200 Meters 20 Medball Sit-ups (20/14) Run 250 Meters 15 Medball Sit-ups (20/14) … Continue reading →

  Conditioning 1:Deadlifts 3 reps every 30 seconds for 8 minutes *Notes: You choose the weight. You will do a total of 16 sets and 48 reps. Score = weight used OR lightest weight used if you are forced to reduce … Continue reading →