Monthly Archives: October 2013

Halloween WOD for Berkley

Hey everybody! This is Berkley. It’s time for our annual Halloween WOD! This year we are WODing to benefit the sweetest little girl, Berkley Pierce. Berkley has a genetic disorder called Pallister-Killian Syndrome. She has faced so many challenges in … Continue reading

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WOD 10.30.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 8 up/down dogs 16 jumping jacks 2.) Movement set-up and review WOD:  1.) 5 minute AMRAP: 40 kcal row AMRAP kettlbell swings (24kg/16kg) with remaining time. 2.) 5 minute AMRAP: 40 kcal … Continue reading

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WOD 10.29.13

CrossFit FMS WOD: Still don’t have a great front rack position? Watch this: Warm-Up: 1.) 4 minute AMRAP: 5 front squats 30 singles 2.) 1:30 of double unders 2.) Front Squats: 3 moderate 3 WOD load WOD: 1.) 15 minute … Continue reading

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WOD 10.24.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 2 traveling inchworms 10 jumping jacks 2.) Sumo deadlifts: 10 reps at a moderate weight WOD: You have 18 minutes: Run 2400 meters for time then use your remaining time to establish … Continue reading

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WOD 10.22.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 6 hand release push-ups 6 overhead squats 6 burpees 2.) Hang squat snatch progressions WOD: 1.) 10 minutes to establish a 2RM hang squat snatch 2.) 8 minutes to establish a 5RM … Continue reading

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WOD 10.22.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 4 burpees 4 alt. sampsons 16 jumping jacks 2.) Power clean progressions 3.)Power cleans: 3 empty bar 3 at WOD load WOD: 1:30 work, 30 second rest/transition time, 3 rounds. Power clean … Continue reading

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Friday’s WOD & Family Social WODs!

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 30 singles 10 air squats 2.) 2 minute AMRAP: double unders WOD: 1.) 12 minutes to establish a 1RM back squat 2.) “Annie” 50-40-30-20-10 rep RFT of: Double Unders Sit-Ups After Party:  … Continue reading

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WOD 10.16.13

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 4 hand release push-ups 8 air squats 12 jumping jacks 2.) Rope climb progressions WOD: 5 minutes of rope climbs (15ft, 5 points each) 2 minute of rest 5 minutes of strict … Continue reading

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WOD 10.15.13

CrossFit FMS WOD Even in French, i pretty much know what they are saying. Is CrossFit it’s own language? lawlz Warm-Up: 1.) 4 minute AMRAP: 8 good mornings 8 bar kips 16 jumping jacks 2.) C2B pull-up progressions WOD: 1.) … Continue reading

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Columbus Day WOD

Hey Shepherds! Tomorrow, October 14th, is the federal holiday Columbus Day! Instead of shutting down shop completely, we are going to have one WOD at noon! If you aren’t lucky enough to have the day off, just tell your boss … Continue reading

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