Monthly Archives: July 2013

WOD 8.1.13

CrossFit FMS WOD:   Warm-Up: 1.) 4 minute AMRAP: 10 up/down dogs 10 thrusters (PVC) 2.) Thrusters: 5 with an empty barbell 5 at WOD load WOD: Three rounds for total reps of: 2 minute AMRAP of thrusters (95/65) 2 … Continue reading

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WOD 7.31.13

CrossFit FMS WOD: Warm-Up: 1.) 5 minute countdown. Run 400 meters then AMRAP: 10 bar kips 10 alt. sampsons WOD: 3 minute AMRAP: Run 250 meters then AMRAP C2B pull-ups with remaining time. *Notes: Rest 2 minutes then repeat for a total … Continue reading

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WOD 7.30.13

CrossFit FMS WOD:   Warm-Up: 1.) 4 minute AMRAP: 5 burpees 30 singles 2.) 2 minute AMRAP: double unders 3.) movement set-up and review WOD:  80 double unders (400 singles) 40 kettlebell swings (24kg/16kg) 40 deadlifts (135/95) 40 box jumps … Continue reading

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WOD 7.29.13

CrossFit FMS WOD: Warm-Up: 1.) 5 minute countdown. Run 300 meters then AMRAP: 15 jumping jacks 10 air squats 5 hand release push-ups 2.) Press: 5 at a light weight 5 at a moderate weight WOD: 1.) Press: 3×5 2.) For … Continue reading

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WOD 7.27.13

CrossFit FMS WOD: Warm-Up: 1.) 5 minute countdown. Run 400 meters then AMRAP: 8 up/down dogs 8 air squats WOD: 1:30 per movement, 3 rounds. Burpees T2B Kettlebell swings (24kg/16kg) Rest Mobility:  Runners Hip: 2 x 2:00    

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WOD 7.25.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 8 thrusters (PVC) 8 burpees 2.) Bench press: 5 with an empty barbell 3 at a light load 3 at a moderate load WOD: 1.) 12 minutes to establish a 1RM bench … Continue reading

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WOD 7.25.13

CrossFit FMS WOD: Warm-Up:  1.) 3 minute AMRAP: 5 snatch grip deadlifts 5 overhead squats 5 passthroughs 2.) Power snatches: 3 with an empty bar 3 at a moderate weight WOD: 1.) Power Snatch: 5 x 3 2.) 8 minute … Continue reading

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