Monthly Archives: September 2015

10.1.15

  CrossFit FMS WOD: 1.)  Warm-up 400m run 2 rounds 25 jumping jacks 10 walking lunges 8 jump squats 6 push ups WOD:  push press 5RM then 2×5 @80% then 21 kbs  53/35 21 burpees 200m run 15 kbs 15 … Continue reading

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9.29.15

  CrossFit FMS WOD:   WEAR LONG SOCKS!!!!!! 1.)  Warm-up 2rds 250m row 10 good mornings 45/35 10 front squats 15m bear crawl WOD:  Strength: front squat 3rm with 3 second pause on 1st rep then   2×3 @ 85% … Continue reading

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9.28.15

  CrossFit FMS WOD:   1.)  Warm-up 3 rds 100m run 25 jumping jacks 10 squat jumps 8 push ups 6 bar kips WOD:  AMRAP 20 400m run 2 rounds of Cindy    

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9.25.15

  CrossFit FMS WOD: 1.)  Warm-up 2 rounds 200m run 25 jumping jacks 10 goodmornings (45/35) 8 power snatch 6 push ups WOD:  AMRAP 15 5 power snatch  135/95 10 lateral bar hop burpees 200m run        

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9.24.15

  CrossFit FMS WOD: 1.)  Warm-up 25 calories airdyne 2 rounds 25 jumping jacks 10 walking lunges 10 pvc pass throughs 10 bar kips WOD:  push press 5RM then 2×5 @80% then 3rft 15 chest to bar pull-ups 20 ghd … Continue reading

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9.23.15

  CrossFit FMS WOD:   1.)  Warm-up 400m run 3 rds 4 inch worms 6 alternating samsons 8 air squats 15m bear crawl WOD:  EMOM 20 odd-skill/weakness #1 even-skill/weakness #2 then AMRAP 5 15 wall balls 7 box jump overs

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9.22.15

  CrossFit FMS WOD:   1.)  Warm-up 3rds 250m row 25 singles 10 squat jumps 8 push ups WOD:  Strength: front squat 3rm with 5 second pause on 1st rep then   2×3 @ 80% (no pause) then: 40-30-20-10 kbs … Continue reading

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9.21.15

  CrossFit FMS WOD:   1.)  Warm-up 3 rds 100m run 10 good mornings 45/35 10 front squats  45/35 WOD:  400m run 15 clean and jerks   135/95 400m run 20 front squats  135/95 400m run 25 deadlifts  135/95   … Continue reading

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9.18.15

  CrossFit FMS WOD: 1.)  Warm-up 400m run 2 rounds 25 jumping jacks 10 jump squats 10 pvc pass throughs 10 bar kips WOD:  push press 6RM then 2×6 @80% then 3rft 21 toes-to-bar 15 box jump overs 9 push … Continue reading

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9.17.15

  CrossFit FMS WOD: 1.)  Warm-up 3 rounds 250m row 25 jumping jacks 8 goodmornings (45/35) 6 ohs WOD:  Deadlift 5-5-5 then AMRAP 7 6 OHS  155/115 12 hand release push ups        

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