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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WOD 1.21.14

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 3 inch worms 6 up/down dogs 6 bar kips WOD: Back Squat 3-3-3-3-3 For time: 15-12-9-6-3-1 Chest to bar pull-ups Deadlifts 225/155   After Party: Runner’s hip 2×2:00

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WOD 1.20.14

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 5 PVC pass throughs 10 PVC good mornings 15 jumping jacks WOD: Snatch 2-2-2-2-2 For time: 21-15-9 Power Snatch 95/65 Lateral bar hop burpees   After Party: Lacrosse ball smash anterior shoulder … Continue reading

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1.17.14

    U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked … Continue reading

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