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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WOD 7.24.13

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 50 singles 20 good morning 10 burpees 2.) 2 minute AMRAP: double unders 3.) Deadlifts: 5 at a moderate weight 5 at WOD load WOD: 1.)3 minute AMRAP: 10 deadlifts (225/155) 30 … Continue reading

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WOD 7.23.13

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 10 bar kips 10 lunge + inward twist 10 up/down dog 2.) Power clean progression 3.) Kipping C2B progression WOD:  1.) 5 RFT of: 10 C2B pull-ups 10 Power cleans 200 meter … Continue reading

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Coach Missed Class!

Proverbs 24:16 reads, “The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.” In over two years of waking up before the sun i have failed to make it … Continue reading

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