Monthly Archives: July 2014

  CrossFit FMS WOD: 1.)  Warm-up 400m run banded hamstring 2×1:00 3 minute amrap 5 good mornings 5 bar kips 15 jumping jacks WOD:  10-9-8-7-6-5-4-3-2-1 deadlifts    225/155 pull-ups bar facing burpees    After Party:    

  CrossFit FMS WOD: 1.)  Warm-up Airdyne 2:00 3 minute AMRAP 7 pass throughs 7 push ups 7 air squats WOD:  1 RM snatch (squat) then 30 kb thrusters   35/26 50 air squats 30 toes-to-bar 50 air squats 30 hspu … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 4 minute AMRAP 200m run 5 push ups 10 air squats 15 jumping jacks WOD:  Weighted dips 2-2-2-2-2 then 4 RFT 400M run 12 front squat    95/65 6 box jumps    24    After Party:   … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up Airdyne 2:00 3 minute AMRAP 6 up/down dogs 9 thrusters 20 singles WOD:  1 RM Clean and jerk then 8 min AMRAP 30 double unders 15 ghd sit-ups 12 wall balls    After Party:    

  CrossFit FMS WOD: 1.)  Warm-up 4 minute AMRAP 300m run 5 pass throughs 5 ohs bar kips WOD:  Weighted pull-ups 2-2-2-2-2 then 16 min EMOM Odd min    2 power snatch + ohs   115/75 Even min   3 rope climbs    After … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 2 minute airdyne over head tissue smash 2×1:00 3 minute amrap 5 pass throughs 5 air squats 5 bar kips WOD:  1RM Press then 10-9-8-7-6-5-4-3-2-1 hang power cleans  155/115 toes-to-bar    After Party: 2 … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 2:00 row banded shoulder 2×1:00 3 rounds 25m bear crawl 12 jumping jacks 6 burpees WOD:  10 min amrap 200m run 20 Russian KBS rest 3 min 10 min amrap 15 cal Airdyne 15 … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 2 minute airdyne banded hamstring 2×1:00 3 minute amrap 5 good mornings 5 air squats 5 bar kips WOD:  1RM deadlift then 3 RFT 12 chest to bar pull-ups 9 ohs   135/95   … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 5 minute AMRAP 400m run 5 pass throughs 5 pvc thrusters 5 push-ups WOD:  3X ME  HSPU @3 min a set then 12 min AMRAP 5 thursters 135/95 7 bar facing burpees 300m run … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne banded hip 2×1:00 3 rounds 6 up/down dogs 6 air squats 25 singles WOD:  1RM back squat then: 5 rounds 250m row 40 double unders 10 GHD sit-ups    After Party:   … Continue reading →