Monthly Archives: June 2013

WOD 7.1.13

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 30 singles 10 bar kips 10 air squats 2.) 2 minute AMRAP of double unders 3.) Movement set-up and review WOD: 2 RFT of: 30 C2B pull-ups 60 Wallballs 90 Double-Unders (450 … Continue reading

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WOD 6.29.13

CrossFit FMS WOD: Warm-Up: 1.) 5 minute countdown. Run 400 meters then AMRAP: 6 alt. sampsons 6 up/down dogs WOD:  1.) 15 minute AMRAP: 30 kettlebell swings (24kg/16kg) 30 hand release push-ups 30 sit-ups 30 air squats Mobility/After Party:  1.) … Continue reading

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WOD 6.27.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 8 alt. sampsons 8 hang and twists 20 jumping jacks 2.) Rope climb progressions WOD: 1 minute per movement, 6 rounds, 18 minutes total. Box jumps (24”) Rope climbs (15 ft.) Rest … Continue reading

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WOD 06.28.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 10 hand release push-ups 10 front squats 2.) Squat clean progressions 3.) Squat cleans: 3 with a moderate load 3 at WOD load WOD: “Elizabeth” 21-15-9 Rep RFT; Squat Cleans (135/95) Ring … Continue reading

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WOD 06.26.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP 8 thrusters 8 up/.down dogs 2.) Squat C&J progressions 3.) Squat C&Js 3 with an empty barbell 3 at a moderate load WOD: 1.) Strength: 5 x 3: squat clean and jerk 2.) … Continue reading

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WOD 6.25.13

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 50 jump rope singles 10 overhead squats (PVC) 5 burpees 2.) 2 minute AMRAP: double unders 3.) Power snatch progressions WOD: 12 minute AMRAP: 30 power snatches (95/65) 60 double unders (300 … Continue reading

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WOD 6.24.13

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 10 air squats 10 up/down dogs 30 jumping jacks 2.) Movement set-up and review WOD: 1.) 2 RFT of: 20 C2B pull-ups 30 Deadlifts (165/115) 40 Wallballs (20/14) 500 meter run *Notes: … Continue reading

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