Monthly Archives: August 2013

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP 12 bar kips 6 alt. sampsons 2.) Press: 5 light 5 moderate WOD: 1.) 10 minutes to establish a 1RM strict press 2.) “Nicole”  20 minute AMRAP: Run 400 meters Max reps … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 30 singles 10 up/down dogs 2.) 2 minute AMRAP: double unders WOD: For total calories/reps: Tabata Row Tabata Airdyne Tabata Double Unders  *Notes: Rest 2 minutes between tabatas. What’s that!? You’re about … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 5 burpees 15 jumping jacks 2.) Bench press: 20 push-up test 20 reps with a light load WOD: 1.) Bench press: 4 x 20  (yes, 20 reps) Notes: If you do not pass … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 6 up/down dogs 6 air squats 6 hand release push-ups 2.) Deadlift: 3 moderate 3 WOD load WOD: 4 rounds of: 3 minute countdown. Do 20 burpees then AMRAP deadlifts (225/155) with … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 6 sampson stretches 6 thrusters 6 bar kips 2.) Split jerk progressions 3.) Rack Jerk 2 with an empty bar 2 at a light load 2 at a moderate load WOD: 1.) … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 8 thrusters 8 up/down dogs 8 Sampson stretches 2.) C & J progressions 3.) 2 minute front rack stretch WOD: 1.) 15 minutes to establish a 1RM clean & jerk. 2.) “Grace” … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 10 bar kips 10 air squats 20 jumping jacks 2.) Pull-Ups: 5 easy pull-ups 5 moderate pull-ups WOD: 1.) Strict Weighted Pull-Ups: 3 x 5 2.) 3 minutes per movement, all back-to-back. … Continue reading →

CrossFit FMS WOD: Warm-Up:  1.) 5 minute AMRAP: 50 singles 10 alt. sampson stretches 2.) 2 minute AMRAP of double unders WOD: 150 kettlebell swings (24kg/16kg) 150 double unders (750 singles) *Notes: Every time you break on your kettlebell swings … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 4 burpees 8 up/down dogs 12 jumping jacks 2.) Movement set-up and review. WOD: Run 600 meters 30 push presses (95/65) 3 rope climbs (15 ft.) Run 400 meters 20 push presses (95/65) … Continue reading →

CrossFit FMS WOD:   WOD:  1.) 5 minute AMRAP: 6 burpees 6 alt. sampson stretches 2.) Movement set-up and review WOD: 1:00 per movement, 5 rounds. Deadlift (95/65) Sit-Ups Air Squats Rest After Party:  1.) Active hamstring stretch