Monthly Archives: January 2014

1.31.14

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. 1.)  Warmp-up Runner’s hip 2×1:00 Run 200 m 4 minute AMRAP 6 up/down dogs 6 alternating samson stretches … Continue reading

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1.30.14

CrossFit FMS WOD: Warm up: 4 Minute AMRAP 6 pvc pass throughs 6 bar kips 25 singles WOD Strength: 3×3 strict press + 5 push press then For time: 21-15-9 Power Snatches 95/75 50 Double unders after each set   … Continue reading

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WOD 1.28.14

  Warm-up 1.) 4 minute AMRAP: 6 up/down dogs 6 good mornings 9 air squats WOD: 12 minutes to establish a 1 RM Squat clean then 5 Rounds for time: 10 HSPU 15 Deadlifts 185/135   After Party: Banded hamstring … Continue reading

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WOD 1.27.14

Warm-up 1.) 4 minute AMRAP: 6 Alternating samson stretches 6 up/down dogs 9 PVC OHS WOD: 12 minutes to establish a 1 RM Overhead Squat 15 minute AMRAP 3-6-9-12-15-18……..as high as possible in increments of 3 reps Thrusters 115/75 Toes … Continue reading

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1.24.14

CrossFit FMS WOD: Warm up: 5 Minute AMRAP 6 up/down dogs 12 air squats 24 jumping jacks FILTHY FIFTY For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 … Continue reading

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WOD 1.23.14

CrossFit FMS WOD: Warm-Up: 4 minute AMRAP: 5 PVC pass throughs 10 PVC thrusters 25 singles 2 minutes of double unders WOD: Rack Jerk 2-2-2-2-2 For time: 10-8-6-4-2 Hang Cleans 155/115 *25 double unders after each set of hang cleans … Continue reading

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1.22.14

CrossFit FMS WOD: Warm-Up: 2×1:00 Banded hamstring stretch 2×1:00 Runner’s hip WOD:  Partner WOD 15 Minute max distance row 250 m intervals 15 Minute max calories 20 calorie intervals After Party: Couch stretch 2×2:00

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