Monthly Archives: May 2013

CrossFit FMS WOD: Warm-Up: 4 minute AMRAP: 15 jumping jacks 6 sampson stretches 6 up/down dogs WOD: 17 minute AMRAP: Teams of 3 Card Game: Spades: Strict Bar Dips Hearts: Box Jumps (24”) Clubs: Medball Sit-Ups Diamonds: Pull-Ups Special Cards: … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute countdown. Do 20 burpees then AMRAP: 10 good mornings 20 jumping jacks 2.) Deadlift: 10 with an empty barbell 5 light-moderate 3 moderate-heavy 3 moderate-heavy WOD: 1.) 10 minutes to establish a 1RM … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 5 minute countdown. Run 400 meters then AMRAP: 10 OHS (pvc) 10 active bar kips 2.) Power snatch progressions 3.) Power snatches: 3 empty barbell 3 moderate 3 WOD load WOD: 1.) 4 RFT of: … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 10 presses (PVC) 10 passthroughs (PVC) 15 front squats (PVC) 3.) Hang squat C&J progressions: WOD: 1.) Hang squat clean & jerk: 7×1 2.) 8 minute countdown/AMRAP: 30 power clean & jerks … Continue reading →

CrossFit has seen impressive growth in the past few years and our box is above the industry averages! Thank God for all the blessings he has placed upon this business. After a handful of prayer, and research, the growth has … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 3:00 countdown. Do 15 burpees then AMRAP: 4 up/down dogs 4 alt. sampson stretches 2.) 2:00 of jump rope “play time” 3.) 2:00 of double unders WOD: 2 rounds, 2:30 per movement, 15 minutes total: … Continue reading →

CrossFit FMS WOD: Warm-Up: 5 minute AMRAP: 5 burpees 10 passthroughs 30 jumping jacks WOD: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Notes: In memory of Navy Lieutenant Michael Murphy, 29, of … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 5 minute countdown. Run 400 meters then AMRAP: 6 alt. sampson stretches 6 up/down dogs 20 jumping jacks Fight Gone Bad Style: Burpee Kettlebell swing Jumping pull-up Hand release push-ups Rest *Notes: 1 minute per movement, … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 3 minute AMRAP: 1 minute of PVC goodmornings 1 minute of PVC thrusters 1 minute of hand release burpees 2.) 3 minute AMRAP: Wall-facing PVC back squats 3.) Back squat: 10 reps with an empty … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 5 minute countdown. 150 singles on the jump rope then AMRAP: 10 active bar kips 5 burpees 2.) Bench press: 10 reps with an empty barbell 5 reps at a moderate load WOD: 1.) Bench … Continue reading →