Monthly Archives: May 2015

6.1.15

  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

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5.29.15

    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

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5.28.15

  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

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5.27.15

  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    

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5.26.15

    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

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5.23.15

******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

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5.22.15

******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

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