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Categories
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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10.22.14
CrossFit FMS WOD: 1.) Warm up 200m run 2 rds 15m high knees 15m butt kicks 15 jumping jacks WOD: 5k row
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10.21.14
CrossFit FMS WOD: 1.) Warmp-up 1:30 Airdyne banded hamstring 2×1:00 2 rds 6 good mornings 6 samson 15m bear crawl WOD: push press 5×3 @70-75-80% then: 10 rft 10 deadlifts 155/115 10 hrpu
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10.20.14
CrossFit FMS WOD: 1.) Warmp-up 200m run runners hip 2×1:00 3 rds 5 push ups 7 air squats 15 singles WOD: back squat 5x @70% 75% 80% then: 300m run 10 thrusters 115/85 20 ghd sit-ups 30 … Continue reading
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