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Categories
Monthly Archives: November 2014
12.1.14
CrossFit FMS WOD: 1.) Warmp-up 1:00 airdyne wall assisted hip 2×1:00 2 rds 6 air squats 6 bar kips 12 jumping jacks WOD: Back squat 5×5 @70% then: 10-8-6-4-2 power snatch 115/75 chest to bar pull-ups *30 double … Continue reading
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11.26.14
CrossFit FMS WOD: 1.) Warmp-up Airdyne 1:30 runner’s hip 2×1:00 2 rds 6 up/down dogs 6 alternating samsons 8 jump squats WOD: Baseline WOD #3 Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 … Continue reading
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11.25.14
CrossFit FMS WOD: 1.) Warmp-up 200m run wall assisted hip 2×1:00 2 rds 6 good mornings 6 walking lunges 12 jumping jacks WOD: Baseline WOD #2 CrossFit Total 1 RM Squat 1 RM Press 1RM Deadlift After party: … Continue reading
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1.19.15
It’s retest week and the end of the Fit and Trim challenge. This week we will retest the 3 baseline WODs. CrossFit FMS WOD: 1.) Warmp-up 500m row couch stretch 2×1:00 2 rds 6 bar kips 6 thrusters 12 jumping … Continue reading
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11.21.14
CrossFit FMS WOD: 1.) Warmp-up Airdyne 1:30 runner’s hip 3 rds 6 alternating samsons 6 air squats 12 jumping jacks WOD: 21 hang power cleans 135/95 21 box jumps 24/40 25 wall balls 15 hang power cleans 135/95 … Continue reading
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Holiday Fit and Trim Challenge
CrossFit FMS Holiday Fit and Trim Challenge What: An 8 week fitness and nutrition challenge. When: Monday November 24th through Thursday January 15th Why: So you don’t wreck all the hard work that you have done by indulging in … Continue reading
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11.20.14
CrossFit FMS WOD: 1.) Warmp-up 200m run banded hamstring 2×1:00 2 rds 4 bar kips 6 good mornings 6 ohs WOD: deadlift 5x @70-75-80-85 5RM then: 3RFT 400m run 10 ohs 115/75 15 t2b
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11.19.14
CrossFit FMS WOD: 1.) Warmp-up 3 rds 15m bear crawl 6 bar kips 12 jumping jacks WOD: Weighted pull-ups 1-1-1-1-1 then 7 min amrap 15 calorie airdyne 7 ball slams 35/20 2 minute rest 7 minute amrap 15 calorie … Continue reading
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11.18.14
CrossFit FMS WOD: 1.) Warmp-up 400m row banded shoulder 2×1:00 3 rds 5 push ups 6 up/down dogs 20 singles WOD: push press 3x @70&75% 2x@80% 1×85% 1RM then: 4RFT 8 hang power snatch 115/85 12 … Continue reading
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11.17.14
CrossFit FMS WOD: 1.) Warm-up 1:30 airdyne wall assisted hip 2×1:00 3 rds 4 pass throughs 6 good mornings 8 air squats WOD: front squat 2x @70-75-80-85% 1RM then: 15-12-9-6-3 Deadlift 245/155 HSPU (deficit=45lb plate) … Continue reading
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