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Categories
Monthly Archives: June 2014
7.1.14
CrossFit FMS WOD: 1.) Warmp-up 2 min Airdyne banded hamstring 2×1:30 3 minute AMRAP 3 burpees 6 pass throughs 9 good mornings WOD: Deadlift 3×5 @60-75% of 1RM add 5lbs to last week then 12 EMOM 3 Hang cleans … Continue reading
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6.30.14
CrossFit FMS WOD: 1.) Warmp-up wall assisted hip 2x 1:30 4 minute AMRAP 200m run 5 bar kips 5 push ups 10 air squats WOD: Back squat 3×5 *add 5lbs to last weeks load* then: CGF 14.1 … Continue reading
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6.28.14
CrossFit FMS WOD: 1.) Warm-up 4 minute AMRAP 100 m run 3 burpees 6 alternating samsons 9 ab-mat sit ups WOD: TABATA Kettlebell swings 53/35lb. V-ups Sumo Deadlift high pulls with kettlebell 53/35lb. Burpee broad jumps After Party: 1:30 min … Continue reading
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6.27.14
CrossFit FMS WOD: 1.) Warmp-up runners hip 2×1:00 5 minute AMRAP 400m run 5 push ups 10 air squats 15 jumping jacks WOD: Power Clean 5×3 add 2.5lbs to last week’s load then KAREN 150 wall balls … Continue reading
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6.26.14
FMS WOD: 1.) Warmp-up over head tissue smash 2×1:30 3 minute AMRAP 6 burpees 9 bar kips 12 jumping jacks WOD: Press 3×5 @60-75% add 2.5lbs to last weeks load then 12 minute AMRAP 5 HSPU 7 C2B Pull-ups … Continue reading
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6.25.14
CrossFit FMS WOD: 1.) Warm-up 5 minute AMRAP 600m run 12 burpees 6 alternating samsons 3 gorilla pumpers WOD: PARTNER WOD 8 MIN AMRAP 10 cal airdyne AMRAP air squats REST 3 MIN. 8 MIN AMRAP 250m row AMRAP … Continue reading
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6.24.14
CrossFit FMS WOD: 1.) Warmp-up 2 min Airdyne banded hamstring 2×1:30 3 minute AMRAP 3 burpees 6 up/down dogs 9 good mornings WOD: Deadlift 3×5 @60-75% of 1RM add 5lbs to last week then 5RFT 3 rope climbs 6 … Continue reading
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6.23.14
CrossFit FMS WOD: 1.) Warmp-up wall assisted hip 2x 1:30 4 minute AMRAP 200m run 5 bar kips 5 push ups 10 air squats WOD: Back squat 3×5 *add 5lbs to last weeks load* then 3 RFT … Continue reading
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6.20.14
CrossFit FMS WOD: 1.) Warmp-up Airdyne 1×1:30 banded hamstring 2×1:00 3 minute AMRAP 5 push ups 5 bar kips 10 air squats WOD: Power Clean 5×3 add 2.5lbs to last week’s load then 21-15-9 deadlifts 225/185 pull-ups … Continue reading
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6.19.14
FMS WOD: 1.) Warmp-up over head tissue smash 2×1:30 3 minute AMRAP 6 pass throughs 9 ohs 12 jumping jacks WOD: Press 3×5 @60-75% add 2.5lbs to last weeks load then 12 minute EMOM ODD= 6 power snatches … Continue reading
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