Monthly Archives: January 2015

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne (:15 seconds hard :15 seconds easy) twisted cross 2×2:00 3 rds 6 push ups 6 jump squats 12 jumping jacks WOD:  20-16-12-8 power snatches    95/65 burpees thrusters       95/65 … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 500m row lacrosse ball shoulder smash  2×1:00 3 rds 6 pass throughs 6  ohs 20 singles WOD:  Front squats 5×3 @70% then: EMOM 10 minutes odd 10 ohs  95/65 even 50 double unders   … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 400m run runner’s hip 2×1:00 3 rds 7 bar kips 7 push ups 15m bear crawl WOD:  HELEN 3RFT 400M run 21 kbs  53/35 12 pull ups        

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne (15 sec hard 15 sec easy) over head tissue smash 2×1:00 3 rds 5 inch worms 10 push ups 15m bear crawl WOD:  Push press 4×5 @ 75% then: AMRAP 8 min … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 500m row twisted cross 2×1:00 3 rds 6 pass throughs 6  ohs 12 jumping jacks WOD:  OHS 2X2 @ 70%   1X80% then: AMRAP 12 min 15 power snatch 75/55 15 box jumps 24/20 … Continue reading →

  ***CANCELLED! 5:30AM and 6:15AM CLASSES ARE CANCELLED***   CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne (:15 seconds hard :15 seconds easy) wall assisted hip stretch 2×1:00 3 rds 9 pass throughs 6 jump squats 3 burpees WOD:  8 minutes … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 1:30 airdyne couch stretch 2×1:00 2 rds 6 up/down dogs 6 air squats 15m bear crawl WOD:  Without stopping: Row 700m hard, 300m easy Row 400m hard, 100m easy Row 700m hard, 300m easy … 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 2 rds 5 push ups 15 jumping jacks 20 singles WOD: … 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 2 rds 6 alternating samsons 8 good mornings 10 air squats … 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 →