Monthly Archives: March 2015

4.1.15

  CrossFit FMS WOD: 1.)  Warmp-up 200m run runner’s hip  2×1:00 2x 100m run followed by 200m row WOD:  1 mile run time trial then: ring dips/bar dips 3x ME    strict with transition to kipping 3 mins rest after … Continue reading

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3.20.15

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 airdyne 6 alt. samsons6 thrusters 10 jumping jacks WOD: 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled 27-21-15-9 reps for time of: Row … Continue reading

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3.26.15

  CrossFit FMS WOD: 1.)  Warmp-up 200m run twisted cross  2×1:30 3 rds 7 bar kips 7 push ups 7 air squats WOD: 3 RFT 40 kbs 600m run 20 hand release push ups  

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3.25.15

  CrossFit FMS WOD: 1.)  Warmp-up 2:00 Airdyne banded hamstring  2×1:00 3 rds 5 push ups 7 thrusters 12 jumping jacks WOD:  deadlift 1×5 @75  1×5@80% then: EMOM 14 odd- am rap of 5 bar facing burpees then 5 thrusters … Continue reading

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3.24.15

  CrossFit FMS WOD: 1.)  Warmp-up Row 500m banded shoulder  2×1:00 3 rds 6 pass throughs 10 abmat situps 20 singles WOD:  press  1×5@70-75-80% then: 2 rft 50 double unders 35 abmat situps 25 power snatches  115/75    

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3.23.15

  CrossFit FMS WOD: 1.)  Warmp-up 400m run runner’s hip  2×1:00 3 rds 5 air squats 5 push ups 15 jumping jacks WOD:  back squat 1×3 @75%  1×3@80%  1×3@85% then: 3rft 21 box jumps   24/20 15 bar facing burpees … Continue reading

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3.20.15

  CrossFit FMS WOD: 1.)  Warmp-up 500m row lacrosse ball shoulder smash 2×1:00 3 rds 6 pass throughs 6 push ups 8 jump squats WOD: WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups … Continue reading

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