Monthly Archives: October 2014

10.31.14

  CrossFit FMS WOD: 1.)  Warmp-up 200m run banded shoulder 2×1:00 2 rds 5  air squats 10 jumping jacks 15m bear crawl WOD:  Partner WOD 1K row 100 thrusters    65/45 1K row 100 burpees 1K row 100 ball slams … Continue reading

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10.29.14

  CrossFit FMS WOD: 1.)  Warmp-up 1:30 airdyne lacrosse ball shoulder smash 2×1:00 2 rds 5 pass throughs 5 ohs 15 jumping jacks WOD:  deadlift 5×3 @70% then: EMOM for 10 minutes 5 power snatch    115/85 3 ohs   … Continue reading

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10.29.14

  CrossFit FMS WOD: 1.)  Warm up 200m run runner’s hip 2×1:00 3 rounds 6 pass throughs 8 thrusters 15m bear crawl   WOD:  CrossFit main site WOD 141026 For time: Run 400 meters 50 pull-ups Run 400 meters 50 … Continue reading

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10.28.14

  CrossFit FMS WOD: 1.)  Warmp-up 1:30 Airdyne banded shoulder 2×1:00 3 rds 6 samson 6 push ups 15 jumping jacks WOD:  push press 3×3 @70% then: 12 hang power clean  155/115 15 hspu 9 hang power clean 15 hspu … Continue reading

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10.27.14

  CrossFit FMS WOD: 1.)  Warmp-up 200m run wall assisted hip 2×1:00 3 rds 6 bar kips 8 air squats 20 singles WOD:  front squat 5×2 @70% then: 10 rft 20 DUs 10 wall balls   20/14 5 toes-to-bar   … Continue reading

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10.24.14

  CrossFit FMS WOD: 1.)  Warmp-up 200m run banded hamstring 2×1:00 2 rds 5 push ups 6 alt. samsons 7 bar kips WOD:  deadlift 5x @70-75-80% then: 3RFT 400m run 20 kbs  53/35 15 pull-ups 10 plate burpees   45/35 … Continue reading

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10.23.14

  CrossFit FMS WOD: 1.)  Warmp-up 1:30 airdyne 2 rds 6 pass throughs 6 ohs 9 bar kips WOD:  3xME strict pull-ups then: 5 rft 7 box jump overs   24/20 5 power snatch   135/95 5 ohs    135/95 … Continue reading

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