Monthly Archives: July 2015

7.30.15

  CrossFit FMS WOD: 1.)  Warm-up 3 rounds 200m run 6 goodmornings (45/35) 8 sit ups 10 air squats WOD:  Deadlift 5RM then 30-20-10 Abmat sit ups KBS (53/35) Burpees        

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7.29.15

  CrossFit FMS WOD: 1.)  Warm-up Row 750m 2 rounds 6 alternating samsons 8 push ups 10 thrusters (45/35) 20 jumping jacks Banded Shoulder 2x 2:00 mins WOD:  EMOM 16 skill/weakness #1 skill/weakness #2 then Grace 30 Clean & jerks (135/95) … Continue reading

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7.27.15

  CrossFit FMS WOD:   1.)  Warm-up 400m run 3rds 6 bar kips 8 ohs 30 singles Couch stretch 2x 1:00 WOD:  Push jerk 3 reps @60&65%   2x@70 and 75% 2rm then 3 RFT 400m run 50 DUs 15 … Continue reading

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7.27.15

  CrossFit FMS WOD Warm-up 3rds 250m row 6 Gorilla pumpers 8 push ups 10 jumping squats WOD:  Back squat 3 reps @ 70&75%&80% 3RM then Diane 21-15-9 Deadlifts (225/155) HSPU        

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7.24.15

  CrossFit FMS WOD: 1.)  Warm-up 2 rounds 250m row 8 alt samson 10 jump squats 10 bar kips WOD:  Fight Gone Bad 3rds (1 min @  each station) Wallballs SDHP 75 Box Jumps 20″ Push Press 75 Row 1 Min rest   … Continue reading

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7.23.15

  CrossFit FMS WOD: 1.)  Warm-up 3 rounds 6 Gorilla pumpers 8 OHS 30 Singles 200m run WOD:  Deadlift 5RM then 3RFT 75 Double unders 15 Power snatches (95/65) 3 Rope climbs        

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7.22.15

  CrossFit FMS WOD: 1.)  Warm-up Row 750m 2 rounds 6 alternating samsons 10 bar kips 10 thrusters (45/35) 20 jumping jacks WOD:  EMOM 16 skill/weakness #1 skill/weakness #2 then Fran 21-15-9 Thrusters (95/65) Pull-ups        

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7.21.15

  CrossFit FMS WOD:   1.)  Warm-up 400m run 3rds 6 inch worms 10 push ups 10 squat jumps WOD:  Push jerk 3 reps @60&65%   2×2@70 and 75% then 21-15-9 deadlifts  225/155 wall ball shots  20/14    

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7.20.15

  CrossFit FMS WOD *Over the next few weeks we will be testing several CrossFit benchmark WODs* Warm-up 3rds 200m run 15 air squats 30 jumping jacks WOD:  Back squat 3 reps @ 70&75%   3×3@80% then Helen 3RFT 400m … Continue reading

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7.16.15

  CrossFit FMS WOD: 1.)  Warm-up 2 rounds 200m run 10 jump squats 10 bar kips 10 push ups WOD:  AMRAP 20 50 Wallballs, 20/14 50 Double-Unders 40 Box Jumps, 24/20 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Bar Facing Burpees … Continue reading

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