Monthly Archives: November 2012

CrossFit FMS WOD: 200 Kettlebell Swings (24/16) *Every time you stop swinging the kettlebell, run 200 meters + 20 push ups before you resume your swings. *20 minute cut-off

CrossFit FMS WOD Strength: Back Squat 5-5-5 Workout Name: “Karen” 150 Wall Balls (20/14) *15 Minute Cut-off  

CrossFit FMS WOD Strength: Deadlift 5-5-5 Workout Name: Snatch Attack 8 minute AMRAP: Burpees *Notes: EMOTM: 5 hang power snatches (135/95)

CrossFit FMS WOD Workout Name: “Annie Are You Ok!?” 50 double unders 50 sit-ups 500 meter run 40 double unders 40 sit-ups 400 meter run 30 double unders 30 sit-ups 300 meter run 20 double unders 20 sit-ups 200 meter run … Continue reading →

CrossFit FMS WOD Strength: Strict Press 5-5-5 Workout Name: “Fran’s Dumb Big Brother Is Mad At You” 9-7-5-3-1 Rep RFT of: Thrusters (135/95) Strict Pull-Ups Notes: 12 minute cutoff.

CrossFit FMS WOD Workout Name: “Bigger, Faster, Sore-er” 21-15-9 rep RFT of: Deadlift (225/155) Box Jump (24/20) Burpee *Notes: 18 minute cutoff.

CrossFit FMS WOD 18 minute AMRAP: “Tryptophan” 3 overhead squats (75/50) 6 front squats (75/50) 9 back squats (75/50) 1 wallclimb 3 overhead squats 6 front squats 9 back squats 2 wallclimbs … *Every time you return to the wallclimbs … Continue reading →

CrossFit FMS WOD 18 minute AMRAP: 5 push-presses (135/95) 10 pull-ups 15 burpees ========================================== Extra Credit Gymnastics:  Death by rope climb Notes: Start a rolling clock. At the start of the first minute do 1 rope climb. At the start of … Continue reading →

For you have need of endurance, so that when you have done the will of God you may receive what is promised. -Hebrews 10:36 Nothing builds character like setting a goal, and then finishing what you have started.

CrossFit FMS WOD 18 minute AMRAP: 5 deadlifts (185/135) 10 push-ups 150 meter run ========================================== Extra Credit Gymnastics:  Death by ring dip Notes: Start a rolling clock. At the start of the first minute do 1 strict ring dip. At the … Continue reading →