Monthly Archives: March 2013

On Thursday the box’s WOD was to run 5K. I knew we would see a drop in attendance so i posted this on Facebook: With the exception of the open WODs on Fridays. This remains the case. By the end … Continue reading →

WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 … Continue reading →

CrossFit FMS WOD: 30 minute countdown: 1.) Run 5K Note your 5K time and with your remaining time AMRAP: 2.) Unbroken Double Unders *Notes: Your score for part 2 is your largest set of unbroken double unders.   

CrossFit FMS WOD: All for time: 100 overhead squats (95/65) *Coach’s Notes: Every time you break on the overhead squats, do 1 rope climb before continuing your overhead squats.

CrossFit FMS WOD: 3 rounds for time of: 26 burpees 13 push-jerks/split jerks (165/115) *Coach’s Notes: You should do whichever version of the jerk you tend to do when you get towards maximal loads in your clean and jerks.

CrossFit FMS WOD: 12 minute AMRAP: 12 Kipping Chest-To-Bar Pull-Ups 9 Squat Cleans (M:135lbs/W:95lbs) *Coach’s Notes: As always, being able to display strict form before kipping is required. 

CrossFit FMS WOD: Three rounds of 1 minute stations with 15 seconds for transitions: Push-Up Ninja Knee Jumps Australian Row Elevated Alternating Lunges (Step forward onto 2, 45lb bumper plates) Wall Assisted Handstand Hold (Failure = -10 points) *Notes: As noted … Continue reading →

WORKOUT 13.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to … Continue reading →

CrossFit FMS WOD:  All for time: Run 2 km Accumulate 150 seconds in an l-sit 50 deadlifts (135/95) *Notes: 25 minute cutoff. For the l-sit, place your hands on a 20” box. Legs do not have to be level with the hips. … Continue reading →

“Dead Lynne” Five rounds for max reps of: Body weight bench press Dead-hang pull-ups *Notes: This is not a timed workout. Alternate between bench presses and pull-ups.