Monthly Archives: February 2014

CrossFit FMS WOD: 1.)  Warmp-up Foam roll calves 2×2:00 Banded shoulder 2×2:00 3 minute AMRAP 6 samson stretches 6 over head squats (pvc) 20 singles WOD: 10 minute AMRAP 30 double-unders 15 power snatches 75/55 After Party: Foam roll calves … Continue reading →

CrossFit FMS WOD: 1.)  Warmp-up Banded hip 2×1:30 3 minute AMRAP 6 samson stretches 6 air squats 20 singles WOD: Back squat 5×3 then: “Annie” 50-40-30-20-10 double-unders sit-ups After Party: Foam roll calves 2×2:00

CrossFit FMS WOD: 1.)  Warmp-up Runner’s hip 2×1:30 3 minute AMRAP 6 up/down dogs 6 gorilla pumpers 12 jumping jacks WOD: Partner 25 minutes to complete as many sets of the following: 5-10-15-20-25-30-35-40-45-50 Calorie row One partner rows while the … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 400 m run 5 thrusters 10 bar kips 15 jumping jacks WOD: Push Press 3-3-3-3-3 then: 7 min AMRAP 9 toes to bar 6 lateral bar hop burpees 3 thrusters 135/95   … Continue reading →

CrossFit FMS WOD: Warm up: Overhead tissue smash 2×2:00 4 min AMRAP 10 good mornings 10 air squats 10 jumping jacks WOD: EMOM for 5 minutes 10 HSPU For time: 10 wall balls 30 dead lifts 135/95 20 wall balls … Continue reading →

Warm-up 1.) 5 minute AMRAP: 300m run 6 up/down dogs 6 pvc thrusters 15 jumping jacks   WOD: “FIGHT GONE BAD” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, … Continue reading →

CrossFit FMS WOD: Warm-Up: Overhead tissue smash-lacrosse ball or foam roller 2×1:30 1.) 4 minute AMRAP: 6 samson stretches 9 air squats 25 singles WOD: Front squat 3-3-3-3-3 then For time: 30 double unders 15 power snatch 95/65 60 double … Continue reading →

Warm-up Runner’s hip 2×1:30 200m run leg swings high knees high kicks butt kicks WOD: 10 x 100m run-100m jog recovery 4 x 300m run-150m jog recovery   After Party: Foam roll calves 2×2:00

CrossFit FMS WOD: Warm-Up: 1.) 4 minute AMRAP: 10 up/down dogs 10 good mornings 20 jumping jacks WOD: Deadlift 5-5-5 then For time: 40 KBS 1.5/1 10 hang cleans 155/115 30 KBS  1.5/1 10 hang cleans 155/115 20 KBS  1.5/1 … Continue reading →

CrossFit FMS WOD: Warm-Up: 1.) 5 minute AMRAP: 300 m run 10 good mornings 10 OHS 15 jumping jacks WOD: Press 2-2-2-2-2 then: 3 RFT 6 thrusters 115/75 9 burpees 400 m run   After Party: Banded shoulder 2×2:00