Monthly Archives: August 2014

  CrossFit FMS WOD: 1.)  Warmp-up 300m run 3 rds 9 bar kips 6 push ups 6 thrusters WOD:  clean and jerk 2 +1 @ 60%      @65%     @70% then: 70 air squats 60 sit-ups 50 kbs … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up over head tissue smash 2×1:00 2 rds 25m burpee broad jumps 20 jumping jacks WOD:  snatch push press + ohs 3 + 1 x 4    @ 70% then: 10-1  box jump overs 1-10 … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 2 minute Airdyne wall assisted hip stretch  2×1:00 3 rds 6 alternating samsons 9 air squats 18 singles   WOD:  2400m row 150 double unders 1600m run   After Party: foam roll calves   … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 200m run lacrosse ball shoulder smash  2×1:30 3 rds 6 pass throughs 6 air squats 12 jumping jacks WOD:  power snatch 2×5 @70% then: 14 min EMOM Odd = 3 hang squat cleans + … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne banded hamstring  2×1:00 3 rds 6 up/down dogs 6 good mornings 15 jumping jacks WOD:  push press 3×3 @ 70% then: 12 min AMRAP 20 deadlifts   185/115 15 hand release push … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 300m run 3 rds 5 push ups 10 air squats 15 jumping jacks WOD:  clean and jerk 2 +1 @ 70%  75%  80%   and 1 heavy single then: 3 RFT 20 box jumps … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne 3 rds 5 bar kips 5 thrusters 25m bear crawl WOD:  snatch push press + ohs 5 + 1 x 5     @ 70% 75% 80%  max then: 5 RFT 7 … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 2 minute Airdyne runner’s hip 2×1:00 3 rds 6 up/down dogs 6 alternating samsons 12 jumping jacks   WOD:  4 Rounds 800m run 20 burpees *Rest 2 minutes after each round     After … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 200m run banded hamstring 2×1:00 3 rds 6 good mornings 6 thrusters 12 jumping jacks WOD:  power snatch 3×70%   3×75%  3×80%  3RM then: 10 deadlifts   245/155 15 wall balls   20/14 8 … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne banded hip 2×1:00 3 rds 3 burpees 6 ohs 20 singles WOD:  over head squat 3×70%   3×75%  3×80%  3RM then: 15 min AMRAP 300m run 50 double unders 2 rope climbs … Continue reading →