Monthly Archives: September 2014

  CrossFit FMS WOD: 1.)  Warmp-up 400m run 3 rds 6 alternating samsons 6 up/down dogs 12 jumping jacks WOD: 20 minute countdown 200m run 1 round of Cindy 200m run 2 rounds of Cindy 200m run 3 rounds of … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 airdyne lacrosse ball shoulder smash 2×1:00 3 rds 6 up/down dogs 8 air squats 12 jumping jacks WOD: 21 hang power snatch  75/55 16 kb box step ups 20 inch box (you pick … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 200m run banded shoulder 2×1:00 3 rds 5 pass throughs 10 thrusters 20 singles WOD:  4x max effort HSPU (strict to kipping) then buy in:  100 double unders 3 rounds 10 burpee plate to … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 200m run 3 rds 7 bar kips 7 good mornings 7 thrusters WOD:  60 calories Airdyne 50 toes-to-bar 40 wall balls    20/14 30 deadlifts   135/95 20 burpee box jump      

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne overhead tissue smash    2×1:00 3 rds 6 pass throughs 6 ohs 8 jump squats WOD:  15 minutes to establish a 1RM clean and jerk then: 8 min AMRAP 21 russian kbs … Continue reading →

Curious about Crossfit but intimidated by the barbell? No problem, CrossFit FMS will be having a no barbell, boot camp style class that is perfect for those wanting to start CrossFit. Call 432-288-8631 to register. Classes will begin Monday September … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 2oom run runner’s hip  2×1:00 3 rds 6 up/down dogs 20 singles 25m bear crawl   WOD:  Run, Annie, Run!!! 50-40-30-20-10 double unders abmat sit-ups 400m run in between each set       … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne lacrosse ball shoulder smash    2×1:00 3 rds 4 alt. samsons 6 pass throughs 8 air squats WOD:  12 minutes to establish a 1RM snatch (full squat) then: 21-15-9 hang power snatch … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 300m run 3 rds 5 push ups 7 ohs 15 jumping jacks WOD:  over head squat 3×5 @75% then: 10 min AMRAP 10 shoulder to over head    155/95 15 ball slams 20 walking … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 200m run banded hamstring   2×1:00 3 rds 6 good mornings 6 jump squats 20 singles WOD:  10 deadlifts      245/155 20 burpees 30 box jumps  24/20 40 kbs  53/35 50 double unders … Continue reading →