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 →

“Give, and it will be given to you. Good measure, pressed down, shaken together, running over, will be put into your lap. For with the measure you use it will be measured back to you.” – Luke 6:38 That verse … Continue reading →

CrossFit FMS WOD Workout Name: “Bear Barrage” All for time: 10 baby bear complexes (95/65) 10 sit-ups 8 baby bear complexes (95/65) 20 sit-ups 6 baby bear complexes (95/65) 30 sit-ups 4 baby bear complexes (95/65) 40 sit-ups 2 baby bear complexes (95/65) 50 … Continue reading →

CrossFit FMS WOD Workout Name: “Bear Chaser” 17 minute AMRAP: 30 double unders (150 singles) 3 baby bear complex (95/65) Notes: A “bear complex” is a series of movements, done 7 times in a row without stopping in the following order: 1 power … Continue reading →