Monthly Archives: November 2014

  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 →

  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 →

  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 →

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 →

  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 →

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 →

  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