Monthly Archives: April 2014

5.1.14

CrossFit FMS WOD: 1.)  Warmp-up 4 minute AMRAP 300m run 5 pass throughs 10 thrusters 15 jumping jacks WOD:  Press 3×5   @60-75% add 2.5lbs to last weeks load then For time 30 front squats    135/95 600m run 40 … Continue reading

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WOD 4.30.14

CrossFit FMS WOD:   Warm-Up: couch stretch 2×1:30 3 minute AMRAP: 6 up/down dogs 9 air squats 12 jumping jacks WOD: Partner WOD: 10 rounds each athlete alternating rounds 1 minute rowing 20 seconds of burpees over rower **score is … Continue reading

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4.29.14

CrossFit FMS WOD: 1.)  Warmp-up banded hamstring 2×1:30 3 minute AMRAP 5 inch worms 10 good mornings 25 jumping jacks WOD:  Deadlift 3×5   @60-75% of 1RM add 5lbs to last week then 3 RFT 15 hang cleans   135/95 … Continue reading

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4.28.14

CrossFit FMS WOD: 1.)  Warmp-up runner’s  hip 2x 1:30 4 minute AMRAP 15 jumping jacks 10 air squats 5 push ups WOD:  Back squat 3×5      *add 5lbs to last weeks load* then 12 minute AMRAP 10 push press … Continue reading

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4.25.14

CrossFit FMS WOD: 1.)  Warmp-up 5 minute AMRAP 400m run 10 gorilla pumpers 10 bar kips 25 jumping jacks WOD:  Power clean 5×3  @ 60-75% then “Diane” 21-15-9 deadlifts  225/185 handstand push ups    After Party: banded hamstring 2×1:30

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4.24.14

CrossFit FMS WOD: 1.)  Warmp-up banded hip 2x 1:30 4 minute AMRAP 10 bar kips 10 air squats 5 burpees WOD:  Back squat 3×5 @ 60-75% then For time 30 thrusters 95/75 40 box jumps 24/20 50 pull-ups    After … Continue reading

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WOD 4.23.14

CrossFit FMS WOD:   Strength WOD: 2 min AMRAP 5 bar kips 5 pass throughs 5 push ups 3x ME strict pull-ups   Conditioning WOD: 600m run leg swings (forward/backward, side to side) toe touches high knees butt kicks then … Continue reading

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4.22.14

CrossFit FMS WOD: 1.)  Warmp-up banded hamstring 2×1:30 4 minute AMRAP 5 inch worms 10 air squats 25 singles WOD:  Deadlift 1×5 then 5 RFT 400m run 25 KBS  1.5/1 50 double unders    After Party: Foam roll calves 2×2:00

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4.21.14

CrossFit FMS WOD: 1.)  Warmp-up 5 minute AMRAP 400m run 10 pass throughs 10 ohs 5 push ups WOD:  Press 3×5 then For time 50 burpees 40 GHD sit-ups 30 power snatch 75/55    After Party: Foam roll quads and … Continue reading

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WOD 4.18.14

CrossFit FMS WOD:   Warm-Up: 3 minute AMRAP: 10 good mornings 10 air squats 15 jumping jacks WOD: Jesus WOD (The way of the Cross) 14 Rounds for time 95/65 lb Barbell 10 Deadlifts 10 Squat cleans 10 Push Press … Continue reading

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