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Categories
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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8.21.15
CrossFit FMS WOD: 1.) Warm-up 400m run 3 rounds 6 alt samson 8 thrusters 45/35 20 jumping jacks WOD: for time: 21 thrusters 95/65 21 kbs 2/1.5 pood 400m run 15 thrusters 15 kbs 400m run 9 thrusters 9 … Continue reading
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8.20.15
CrossFit FMS WOD: 1.) Warm-up 3 rounds 200m run 7 goodmornings (45/35) 7 ohs 7 push ups WOD: 1RM Deadlift then 3RFT 500m row 10 OHS 135/95 8 strict hspu
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8.19.15
CrossFit FMS WOD: 1.) Warm-up 600m run 3 rds 10 behind the neck presses 45/35 10 good mornings 45/35 25 jumping jacks WOD: 1RM clean and jerk then EMOM 14 odd-skill/weakness #1 even-skill/weakness #2
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