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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