Monthly Archives: April 2013

CrossFit FMS WOD: Warm-Up: 1.) 7 minute countdown. Run 400 meters, do 250 singles on the jump rope of any style (regular, one leg, crossed arms, backwards, etc.), then AMRAP with remaining time: 10 air squats 20 jumping jacks 2.) … Continue reading →

Warm-Up: 1.) 5 minute countdown. Run 400 meters then AMRAP: 3 traveling inchworms 12 hanging twists on pull-up bar 2.) Deadlift 3 at a moderate load 3 at workout load (bodyweight) 3.) T2B progressions WOD: 12 minute AMRAP: Upward ladder by … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute countdown. Run 300 meters then AMRAP: 6 PVC thrusters 6 PVC SDLHPs 6 alt. sampson stretches with PVC (3 per leg) 2.) Squat clean & split jerk progressions 3.) Squat clean and jerk: … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 5 hand release push-ups 10 bar kips 10 PVC thrusters 2.) Bench Press: 6 reps with a light load 4 reps with a medium load 2 reps with a heavy load WOD: … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute countdown. Run 300 meters 150 singles (You may include regular jumps, one leg, backwards, etc.) AMRAP jumping jacks with any remaining time 2.) 2 minute AMRAP of double unders 3.) Deadlift: 5 (light) … Continue reading →

“Their end is destruction, their god is their belly, and they glory in their shame, with minds set on earthly things.” -Philippians 3:19 Let me start by saying my intent is to enlighten people and make them PASSIONATE about making … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 7 minute AMRAP: 30 wall-facing air squats 30 alt. sampsons 30 PVC thrusters 30 passthroughs AMRAP PVC overhead squats with remaining time 2.) Hang power snatch progressions 3.) Movement review & set-up Conditioning: 7 minute … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 10 PVC thrusters 10 baby kips 100 meter run 2.) Pre-mobility:  PVC front rack stretch: 2 x 2:00 3.) Clean & jerk progressions WOD: 12 minute AMRAP 6 clean & jerks (135/95) … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 10 active bar hang + twists 10 alt. sampson stretches 30 jumping jacks 2.) dynamic running drills high knees butt kicks toy soldier 3.) Movement review, scaling, & set-up Conditioning: 15 minute countdown … Continue reading →

Warm-Up: 12 minute countdown. Run 600 meters then AMRAP: 6 alt. sampson stretches (3 per side) 6 up/down dogs (3 up & 3 down) 6 pass-throughs 18 wall-facing OHS with a PVC Burgenor Warm-Up: Down & up High & outside … Continue reading →