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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