Monthly Archives: November 2012

WOD 12.1.12

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

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WOD 11.30.12

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

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WOD 11.29.12

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

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WOD 11.28.12

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

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WOD 11.27.12

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.

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WOD 11.26.12

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.

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WOD 11.21.12

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

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