Monthly Archives: March 2014

4.1.14

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=89 CrossFit FMS WOD: 1.)  Warmp-up banded shoulder 2×1:30 4 minute AMRAP 300m run 6 bar kips 6 good mornings 25 singles WOD:  Snatch grip BTN (behind the neck)push press 3×3 +2 OHS then 5RFT 10 strict pull-ups 10 deadlifts … Continue reading

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WOD 3.31.14

CrossFit FMS WOD:   Warm-Up: 1.) 5 minute AMRAP: 300m run 5 pass throughs 10 air squats 15 jumping jacks WOD: Back squat 3-3-3-3-3 then: 3 RFT 400m run 7 hang cleans 155/115 15 hspu   After Party: Foam roll … Continue reading

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3.28.14

CrossFit FMS WOD: 1.)  Warmp-up Runner’s hip 2×1:30 4 minute AMRAP 6 samson stretches 6 pvc thrusters 9 pass throughs WOD:  21-18-15-12-9-6-3 Thrusters  95/65 Burpees    After Party: Sign up for the 2014 CF Open after party

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WOD 3.27.14

CrossFit FMS WOD:   Warm-Up: 1.) 5 minute AMRAP: 400m run 6 samson 9 air squats 12 jumping jacks WOD: Tabata Airdyne SDLHP 75/55 Push-ups Row   After Party: Runner’s hip 2×1:30

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WOD 3.25.14

CrossFit FMS WOD:   Warm-Up: 1.) 5 minute AMRAP: 400m run 5 push-ups 10 good mornings 25 singles WOD: Weighted dips 1-1-1-1-1-1 then: 5 RFT 30 double unders 10 dead lifts    185/135 2 rope climbs   After Party: Foam … Continue reading

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WOD 3.25.14

CrossFit FMS WOD:   Warm-Up: Over head tissue smash 2×1:30 1.) 5 minute AMRAP: 400m run 6 pass throughs 9 bar kips 12 air squats WOD: Press 3×5 then: 10 min AMRAP 7 front squats   135/95 7 chest to … Continue reading

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WOD 3.24.14

CrossFit FMS WOD:   Warm-Up: 1.) 5 minute AMRAP: 400m run 6 pass throughs 9 good mornings 15 jumping jacks WOD: Deadlift 5-5-5 then: 5 RFT 10 power snatch 75/55 15 burpees   After Party: banded shoulder 2×1:30

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3.21.14

CrossFit FMS WOD: 1.)  Warmp-up Runner’s hip 2×1:30 4 minute AMRAP 300m run 6 up/down dogs 6 bar kips 9 pvc thrusters WOD:  Open Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row … Continue reading

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3.20.14

CrossFit FMS WOD: 1.)  Warmp-up Couch stretch 2×1:30 4 minute AMRAP 200m run 6 samson stretches 6 push-ups 12 jumping jacks WOD:  Test 2000m row The aim of the test is to cover the 2 km in the shortest possible … Continue reading

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WOD 3.19.14

CrossFit FMS WOD:   Warm-Up: Lacrosse ball shoulder smash 2×1:30 4 minute AMRAP: 6 up/down dogs 6 bar kips 9 switch jump lunges WOD: 3 X ME Hand stand push-ups then: 5 RFT 10 pull-ups 20 air squats 30 abmat … Continue reading

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