Monthly Archives: May 2014

  CrossFit FMS WOD: 1.)  Warmp-up 4 minute AMRAP 300m run 5 push-ups 10 sit-ups 15 jumping jacks WOD:  Power clean 5×3  @ 60-75% add 2.5 lbs to last weeks load then 21-15-9-6-3 handstand push-ups power snatch   75/55 knees … Continue reading →

FMS WOD: 1.)  Warmp-up over head tissue smash 2×1:30 3 minute AMRAP 6 up/down dogs 9 air squats 20 singles WOD:  Press 3×5   @60-75% add 2.5lbs to last weeks load then 40-30-20-10 kbs  53/35 goblet squats   53/35 double … Continue reading →

CrossFit FMS WOD: 1.)  Warmp-up banded hamstring 2×1:30 4 minute AMRAP 10 good mornings 10 thrusters 5 bar kips WOD:  Deadlift 3×5   @60-75% of 1RM add 5lbs to last week then 10 min AMRAP 6 ground to overhead   … Continue reading →

CrossFit FMS WOD: 1.)  Warmp-up runner’s hip 2x 1:30 4 minute AMRAP 200m run 6 push ups 6 thrusters 15 jumping jacks WOD:  Back squat 3×5      *add 5lbs to last weeks load* then 5 RFT 200m run 11 thrusters … Continue reading →

http://youtu.be/wE7hFpQuqHwCrossFit FMS WOD: 1.)  Warmp-up banded shoulder 2×1:30 3 minute AMRAP 6 up/down dogs 9 abmat sit ups 20 singles WOD:  Press 3×5   @60-75% add 2.5lbs to last weeks load then 7 minute AMRAP 30 double unders 15 SDHP … Continue reading →

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to … Continue reading →

CrossFit FMS WOD: 1.)  Warmp-up banded hamstring 2×1:30 3 minute AMRAP 10 good mornings 10 thrusters 5 push-ups WOD:  Deadlift 3×5   @60-75% of 1RM add 5lbs to last week then 5 RFT 15 v-ups 10 push press   115/75 … Continue reading →

CrossFit FMS WOD: 1.)  Warmp-up runner’s hip 2x 1:30 4 minute AMRAP 6 push ups 6 up/down dogs 9 air squats WOD:  Back squat 3×5      *add 5lbs to last weeks load* then for time 30 burpees 15-12-9-6-3 hang cleans … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 4 minute AMRAP 300m run 5 push-ups 10 air squats 15 jumping jacks WOD:  Power clean 5×3  @ 60-75% add 2.5 lbs to last weeks load then 3 RFT 10 burpee pull-ups 20 deadlifts … Continue reading →

CrossFit FMS WOD: 1.)  Warmp-up Over head tissue smash 2×1:30 3 minute AMRAP 5 superman 5 push-ups 10 ohs WOD:  Press 3×5   @60-75% add 2.5lbs to last weeks load then 10 minute AMRAP 12 OHS  95/65 24 KBS  53/35 … Continue reading →