Monthly Archives: May 2015

  CrossFit FMS WOD: 1.)  Warm-up runner’s hip 2×1:00 3rds 200m run 7 push ups 7 jump squats WOD:  front squat 3 reps @70-75-80-85%-3rm then 150 Russian kettle bell swings   70/53 **every time you break run 200m**     … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up alternating samson stretch 4x each side 2rds 250m row 10 bar kips 8 air squats 6 push ups WOD:  CrossFit Games Regional Event 6 5RFT 25 calorie row 16 C2B pull ups 9 … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 3rds 250m row 10 pass throughs 8 push ups 6 jump squats WOD:  power clean 3 reps @70&75%   then 2×2 @80&85% then “Randy” 75 power snatches   75/55 Randy Simmons, 51, a 27 … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 3rds 200m run 10 thrusters 30 singles WOD:  push press 5 reps @70 and 75% then 3×3@80% then 3RFT 75 double unders 25 wall balls 10 power cleans  185/125    

    CrossFit FMS WOD: 1.)  Warm-up Banded hamstring 2×1:00 3rds 200m run 7 push ups 7 jump squats WOD:  front squat 3 reps @70-75-80% 2×3 @85% then AMRAP 12 15 deadlifts @bodyweight 10 lateral bar hop burpees 200m run … Continue reading →

******Memorial Day Weekend schedule****** Friday- regular scheduled classes Saturday- 10am “Murph” Monday-Closed   CrossFit FMS WOD: 1.)  Warm-up Runner’s hip 2×1:00 alternating samsons 4x :15 2rds 200m run 5 jump squats 7 push ups 20 jumping jacks WOD:  MURPH 1 mile … Continue reading →

******Memorial Day Weekend schedule****** Friday- regular scheduled classes Saturday- 10am “Murph” Monday-Closed     CrossFit FMS WOD: 1.)  Warm-up banded shoulder 2×1:00 2rds 200m run 5 jump squats 10 push ups 20 singles WOD:  5RFT 50 double unders 25 push press … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up banded hamstring  2×1:00 3rds 250m row 7 good mornings 7 push ups 7 pvc thrusters WOD:  power clean 3 reps @70&75%   then 4×2 @80% then 5 RFT 10 deadlift   225/155 20 wall … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 6 x spiderman-samson-quad stretch complex 800m run 3rds 8 bar kips 8 air squats 16 jumping jacks WOD:  EMOM 12 Odd-skill/weakness #1 Even-skill/weakness #2 then EMOM 16 Odd- :40 seconds max calorie Airdyne Even- … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up Couch stretch 2×1:00 3rds 4 alt. samson stretches 8 thrusters 15 calories on Airdyne WOD:  push press 5 reps @70-75% then 3×3@80% then Death by thrusters With a continuously running clock perform 1 Thruster … Continue reading →