Monthly Archives: August 2015

9.1.15

  CrossFit FMS WOD:   1.)  Warm-up 2rds 250m row 15 walking lunges 10 air squats 5 push ups WOD:  Strength: front squat 5rm with 4 second pause on 1st rep then   2×5 @ 85% (no pause) then: 21-15-9 … Continue reading

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8.31.15

  CrossFit FMS WOD:   1.)  Warm-up 3 rds 20 jumping jacks 10 thrusters  45/35 6 bar kips 200m run WOD:  400m run 21 thrusters  95/65 21 toes-to-bar 400m run 15 thrusters 15 toes-to-bar 400m run 9 thrusters 9 toes-to-bar … Continue reading

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8.28.15

  CrossFit FMS WOD: 1.)  Warm-up 25 calories-airdyne 3 rounds 6 up/down dogs 8 push ups 10 air squats 15m bear crawl WOD:  for time: 400m farmers carry   53/35 (1 kb in each hand) 40 ghd sit-ups 40 hang … Continue reading

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8.27.15

  CrossFit FMS WOD: 1.)  Warm-up 400m run 3 rounds 4 inch worms 6 goodmornings (45/35) 25 singles WOD:  Deadlift 5RM then CF Open 14.1 AMRAP 10 30 double unders 15 power snatch  75/55        

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8.26.15

  CrossFit FMS WOD:   1.)  Warm-up 3 rds 6 alternating samsons 8 squat jumps 10 push ups 200m run WOD:  EMOM 16 odd-skill/weakness #1 even-skill/weakness #2 then AMRAP 8 8 KBS 8 box jumps 8 KBS 8 calories airdyne … Continue reading

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8.25.15

  CrossFit FMS WOD:   1.)  Warm-up 2rds 200m run 50 jumping jacks 15 walking lunges 10 jump squats 5 push ups WOD:  Strength: front squat 5rm with 5 second pause on 1st rep then   2×5 @ 80% (no … Continue reading

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8.24.15

  CrossFit FMS WOD:   1.)  Warm-up 2 rds 250m row 10 squat jumps 10 bar kips 20 jumping jacks WOD:  1000m row 30 pull ups 60 air squats 30 hang power cleans 135/95 60 air squats 30 pull ups … Continue reading

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