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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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