Monthly Archives: December 2012

CrossFit FMS WOD: 18 minute AMRAP: During odd minutes AMRAP air squats During even minutes AMRAP push-ups EMOTM: Load one piece of equipment onto the trailer.  *Notes: Do your best not to break a window or punch a hole in … Continue reading →

CrossFit FMS WOD: 5 RFT: “T&C Burpee Farewell” 50 Double Unders (250 singles) 20 Burpees Rest 2 Minutes  

CrossFit FMS WOD: 200 kettlebell swings (24kg/16kg) *Notes: Everytime you stop swinging the kettlebell, do 25 sit-ups before returning to your swings. 

CrossFit FMS WOD: 4 minute AMRAP: 5 front squats (95/65) 10 push-ups —–Rest 2 Minutes—– 4 minute AMRAP: 5 push presses (95/65) 10 air squats —–Rest 2 Minutes—– 4 minute AMRAP: 5 thrusters (95/65) 10 burpees *Notes: Your score = your total COMPLETED … Continue reading →

CrossFit FMS WOD: Partner WOD First 6 Minutes: While one partner holds a wall sit at parallel the other will do AMRAP of lateral bar hops. Switch as often as you like but both partners must yell, “Ho-Ho-Ho!” as you … Continue reading →

Workout Name: “Hip Hip Hooray”  4 RFT of: 30 kettlebell swings (24kg/16kg) 30 air squats 15 burpees

CrossFit FMS WOD:  Workout Name: “Bear Builder” All for time: 5 baby bear complexes (135/95) 100 meter run 4 baby bear complexes (135/95) 200 meter run 3 baby bear complexes (135/95) 300 meter run 2 baby bear complexes (135/95) 400 meter run 1 baby bear … Continue reading →