Monthly Archives: September 2013

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 8 thrusters 8 sampsons 2.) Power clean progressions WOD: 1.) 12 minutes to establish a 2RM power clean and jerk 2.) 12 minutes to establish a 5RM front squat After Party:  1.) … Continue reading →

CrossFit FMS WOD Warm-Up: 1.) 4 minute AMRAP: 8 up/down dogs 16 jumping jacks WOD: 1.) Strict Pull-Ups: 3 x Failure (4 negatives for those scaling) 2.) 3 minutes per movement, 1 minute rest between each movement. Ropeclimbs (15ft) Airdyne … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 4 burpees 4 air squats 4 sit-ups WOD: 18 minutes: Card Game: Teams of 3 Spades: Hand release push-ups Clubs: Row (calories) Diamonds: Thrusters (45/33) Hearts: Overhead Plate Lunges (45/25) Exceptions: Facecards: … Continue reading →

First, let me set a new rule: Unless you have a +1000lb (+660lbs for ladies) CrossFit total, you’re not allowed to complain about the music. Complainers will do 10 burpees on the spot. Don’t qualify? You have much more important things to worry … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 5 burpees 5 overhead squats (pvc) 2.) Squat snatch progressions WOD: 1.) 20 minutes to establish a 1RM snatch 2.) “Isabel” For time: 30 snatches (135/95)    

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 20 jumping jacks 10 bar kips 10 sit-ups 2.) Kipping C2B progressions WOD: 3 rounds of: 1:15 of box jumps (24″/20″) 1:15 of C2B pull-ups 1:15 of GHD Sit-ups 1:15 of rest … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 4 sampsons 6 burpees 8 air squats WOD: All for time: 70 wallballs 70 calories (row) 70 calories (airdyne) 140 double unders After Party:  2 minute squat bottom

CrossFit FMS WOD: Warm-Up: 1.) 5 minute countdown. Run 300 meters then AMRAP: 6 sit-ups 6 bar kips 6 front squats (PVC) 2.) Front squats: 3 empty bar 3 moderate load 3 WOD load 3.) Toes-to-bars progressions WOD: 1.) 15 … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 4 alt. lunges 4 burpees 4 up/down dogs WOD: 17 minute AMRAP Card Game! Teams of 3: Spades: KBS (24kg/16kg) Clubs: Alt. Step-Ups (24”) Hearts: Double Unders (x2 singles) Diamonds: Deadlifts (135/95) … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 4 burpees 4 alt. sampsons 2.) kipping pull-up progressions WOD: “Angie” All for time: 100 pull-ups 100 push-ups 100 sit-ups 100 air squats *Notes: End of class cutoff.  After Party:  No after … Continue reading →