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Categories
Monthly Archives: July 2014
8.1.14
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:
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7.31.14
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
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7.30.14
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
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7.29.14
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:
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7.28.14
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
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7.25.14
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
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7.24.14
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
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7.23.14
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
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7.22.14
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
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7.21.14
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
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