Monthly Archives: October 2015

***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 →

  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 →

  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 →

  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 →

  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 →

  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  

  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 →