Monthly Archives: October 2015

10.30.15

***There will NOT be a 6:15am class tomorrow morning*** CrossFit FMS WOD: 1.)  Warm-up 3 rounds 100m run 5 good mornings  45/35 5 thrusters 5 back squats WOD:  20 thrusters  95/65 20 sdhp 20 back squats 20 push press 20 … Continue reading

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10.29.15

  CrossFit FMS WOD: 1.)  Warm-up 400m run 2 rounds 25 jumping jacks 7 good mornings  45/35 7 btn presses 45/35 7 hang snatch WOD:  15 minutes to establish a 3RM hang snatch then 4 rft 7 hang snatch  135/95 … Continue reading

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10.28.15

  CrossFit FMS WOD:   1.)  Warm-up 2 rds 6 alternating samsons 10 air squats 250m row WOD: Pistol tutorials Or EMOM 20 Odd: skill/weakness 1 Even:  skill/weakness 2 then Teams of 2 row (calories) 50-40-30-20-10-10-20-30-40-50 Athlete 1 rows  50-30-10-20-40 … Continue reading

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10.27.15

  CrossFit FMS WOD:   1.)  Warm-up 400m run 3rds 25 jumping jacks 10 air squats 10 push ups bar kips WOD:  15 minutes to establish a 3 rep max hang clean then: 3RFT 21 wall balls 18 pull ups … Continue reading

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10.26.15

  CrossFit FMS WOD:   1.)  Warm-up 3 rds 100m run 25 singles 7 good mornings 45/35 7 back squats WOD:   For time: 400m run 100 double unders 20 back squats  135/95 400m run 75 double  unders 15 back … Continue reading

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10.23.15

  CrossFit FMS WOD: 1.)  Warm-up 3 rounds 100m run 10 lunges 10 thrusters 15m bear crawl WOD:  5RFT 7 thrusters 115/85 14 kbs  53/35 200m run  

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10.22.15

  CrossFit FMS WOD: 1.)  Warm-up 25 airdyne calories 3 rounds 25 jumping jacks 8 good mornings  45/35 8 btn presses 45/35 8 bar kips WOD:  18 minutes to establish a 3RM clean and jerk (touch and go) then AMRAP … Continue reading

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10.21.15

  CrossFit FMS WOD:   1.)  Warm-up 500m row 3 rds 25 singles 10 air squats 10 push ups WOD: 8 rounds of :20s on, :10s off (complete 8 rds of each movement before moving to the next) wall balls … Continue reading

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10.20.15

  CrossFit FMS WOD:   1.)  Warm-up 3rds 250m row 7 good mornings 45/35 7 ohs 7 push ups WOD:  Find max unbroken ring/bar dips (15mins) no more than 3 attempts not including warm up then: EMOM 14 odd minutes= … Continue reading

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10.19.15

  CrossFit FMS WOD:   1.)  Warm-up 3 rds 100m run 15 jumping jacks 7 good mornings 45/35 7 jump squats 7 push ups WOD:  600m run then 3RFT 20 deadlifts  185/115 20 lateral bar hop burpees 20 box jumps … Continue reading

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