Monthly Archives: February 2015

  CrossFit FMS WOD: Warm up: 500m row twisted cross 1:30 3 rds 8 good mornings 8 bar kips 12 jumping jacks WOD:  CF OPEN 15.1 9 min AMRAP 15 toes-to-bar 10 deadlifts   115/75 5 snatches   115/75 15.1a … Continue reading →

  CrossFit FMS WOD: Warm up: 500m row twisted cross 1:30 2 rds 8 up/down dogs 8 alternating samsons 12 jumping jacks WOD:  5 rounds 500m row at 100% effort 3 minute rest after each          

  CrossFit FMS WOD: Warm up: 2:00 Airdyne, 15 sec. hard 15 sec. easy banded hamstring 2x 1:00 3rds 8 good mornings 8 jump squats 15m bear crawl WOD:  AMRAP 15 21 wall balls 15 calorie row 9 deadlift 225/135 … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 1k row banded hip  2×1:00 3 rds 6 bar kips 8 air squats 12 jumping jacks WOD:  12 minutes to establish a heavy clean and jerk then: AMRAP 10 3-6-9-12-15………. thrusters  95/65 c2b pull-ups … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 500m row twisted cross  2×1:30 2 rds 6 pass throughs 8 ohs 20 singles WOD:  12 minutes to establish a 1rm snatch then: EMOM 10 odd- 10 ohs   95/65 even- 50 double-unders   … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 200m run runner’s hip 2×1:00 3 rds 6 alt. samsons 8 thrusters 12 jumping jacks WOD:  1000m run 40 pull-ups 30 thrusters 95/65 20 lateral bar hop burpees        

  CrossFit FMS WOD:   WOD:  Front squats 3×3 @75% then: 5 RFT 6 power snatches   135/95 12 box jump overs   24/20          

  CrossFit FMS WOD: 1.)  Warmp-up 500m row couch stretch 2×1:00 2 rds 6 up/down dogs 6 alt. samsons 20 singles WOD:  EMOM X 21 MIN 1= 15 cal row MIN 2= 15 cal airdyne MIN 3= 50 double unders … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne (15 sec hard 15 sec easy) banded hamstring  2×1:00 3 rds 6 good mornings 6 push ups 15m bear crawl WOD:  Push press 1×5 @75%  2×5@80% then: 10-9-8-7-6-5-4-3-2-1 deadlifts   245/155 hspu … Continue reading →

  CrossFit FMS WOD: 1.)  Warmp-up 500m row twisted cross  2×1:30 2 rds 5 bar kips 7 push ups 9 ohs WOD:  Snatch push press + ohs 3x 2+3 @75% then: CF Open 13.4 7min amrap 3-6-9-12…..continue to increase reps … Continue reading →