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Categories
Monthly Archives: August 2014
8.29.14
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
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8.27.14
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
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8.27.14
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
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8.26.14
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
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8.24.14
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
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8.22.14
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
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8.21.14
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
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8.20.14
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
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8.19.14
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
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8.18.14
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
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