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Categories
Monthly Archives: September 2014
10.1.14
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
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9.30.14
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
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9.29.14
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
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9.26.14
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
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9.25.14
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
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Looking to start CrossFit?
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
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9.24.14
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
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9.23.14
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
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9.22.14
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
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9.19.14
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
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