Monthly Archives: June 2015

7.1.15

  CrossFit FMS WOD: 1.)  Warm-up 3 rounds 4 up/down dogs 8 thrusters 12 jumping jacks 200m run WOD:  deadlift  5rm then 3RFT 30 kbs  53/35 20 wall ball shots  20/14 10 toes-to-bar        

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6.30.15

  CrossFit FMS WOD:   1.)  Warm-up 3rds 15 calories airdyne 4 alternating samsons 8 bar kips 8 ohs 8 push ups WOD:  Push jerk 3x @65-70-75% then 3RM then 3RFT 7 muscle ups/C2B 14 ohs   95/65 21 burpees … Continue reading

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6.29.15

  CrossFit FMS WOD Warm-up 3rds 200m run 10 walking lunge steps 10 air squats 10 push ups WOD:  Back squat 5 reps @70-75-80% then 5rm then 3RFT 10 power snatch 135/95 12 front rack lunge steps 135/95 400m run … Continue reading

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6.26.15

  CrossFit FMS WOD: 1.)  Warm-up 2 rds 250m row 50 singles 15 sit ups 10 jump squats WOD:  AMRAP 15 35 double unders 7 box jumps   24/20 5 knees to elbows 3 power cleans  135/95       … Continue reading

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6.25.15

  CrossFit FMS WOD: 1.)  Warm-up 3 rounds 6 good mornings 8 thrusters 12 jumping jacks 200m run WOD:  deadlift  5-5-5-5 then 3RFT 600m run 25 wall ball shots  20/14        

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6.24.15

  CrossFit FMS WOD: 1.)  Warm-up 600m run 2 rounds 10 air squats 10 one arm kb swings (light) 50 singles WOD:  EMOM 14 skill/weakness #1 skill/weakness #2 then 5 rft 30 double unders 7 right arm kb snatches 7 … Continue reading

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6.23.15

  CrossFit FMS WOD:   1.)  Warm-up 2rds 200m run 4 alternating samsons 8 pvc pass throughs 8 good mornings 8 push ups WOD:  Push jerk 5×3 @75% then 3RFT 21 pull ups 15 lateral bar hop burpees 9 deadlifts … Continue reading

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