Monthly Archives: April 2015

5.1.15

  CrossFit FMS WOD: 1.)  Warm-up 200m run banded shoulder  2×1:00 2rds 4 alternating samsons 6 bar kips 12 jumping jacks WOD:  “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three … Continue reading

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4.30.15

  CrossFit FMS WOD: 1.)  Warm-up 400m run twisted cross 2×1:30 2rds 5 pull ups 7 push ups 9 air squats WOD:  power clean 3 reps @70-75-78%   then 3RM then AMRAP 12 7 hang power snatch   115/85 7 … Continue reading

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4.29.15

  CrossFit FMS WOD: 1.)  Warm-up 500m row   WOD:  Skill/weakness work Wednesday Pick one skill/weakness (i.e., hspu-strict-kipping-, pistols, toes to bar, muscle ups, pull ups) EMOM 20 odd-work even-rest then Conditioning: 5x300m Row, 1 min rest Goals Men: under … Continue reading

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4.28.15

  CrossFit FMS WOD: 1.)  Warm-up 500m row banded shoulder 2×1:00 3rds 4 alt. samson stretches 8 jump squats 20 singles WOD:  push press 5 reps @70-75-78% then 5RM then EMOM 12 odd- 7 deadlifts (you choose weight) even-50 double … Continue reading

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4.27.15

  CrossFit FMS WOD: 1.)  Warm-up 400m run runner’s hip 2×1:00 2rds 7 push ups 7 air squats 15 jumping jacks WOD:  front squat 3x @70-75-78% then 3RM then 5 rounds of:  AMRAP in 3 mins 3 power cleans   … Continue reading

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4.24.15

  CrossFit FMS WOD: 1.)  Warm-up 200m run banded shoulder  2×1:00 2rds 8 pass throughs 8 air squats 8 push ups WOD:  1 RM power snatch  (12 min to establish) then 3RFT 400m run 30 power snatch   75/55   … Continue reading

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4.23.15

  CrossFit FMS WOD: 1.)  Warm-up 400m run T-spine mobility 3rds 6 up/down dogs 8 push ups 10 ohs WOD:  power clean 5×3 @75% then 3RFT 15 OHS   135/95 30 abmat situps 45 kbs  53/35      

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