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Categories
Monthly Archives: November 2015
12.1.15
CrossFit FMS WOD: 1.) Warm-up 3rds 15 calories airdyne 10 squat jumps 8 push ups 6 pvc pass throughs WOD: Power Cleans 3reps @75-80-85% 2×1 reps @90% then: 4 cycles of AMRAP 3 minutes then rest 1 … Continue reading
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11.30.15
CrossFit FMS WOD: 1.) Warm-up 3 rds 250m row 25 jumping jacks 10 good mornings 45/35 10 thrusters 10 bar kips WOD: For time 60 calorie row 50 deadlifts 135/95 40 knees to elbow 30 back squats … Continue reading
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11.25.15
CrossFit FMS WOD: 1.) Warm-up 3 rds 6 samsons 8 squat jumps 8 push ups 250m row WOD: 4RFT 15 box jumps 12 burpees 9 hang power cleans 155/105 6 push jerks
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11.24.15
CrossFit FMS WOD: 1.) Warm-up 3 rds 10 calories airdyne 10 squat jumps 30 second squat bottom hold 30 singles WOD: Back squat 10RM then 1×10 at 80% of 10RM then 2RFT 15 calories airdyne 25 double unders … Continue reading
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11.23.15
CrossFit FMS WOD: 1.) Warm-up 3rds 250m row 10 good mornings 10 bar kips 10 push ups WOD: Power Cleans 3reps @70-75-80% 2×1 reps @85% 1@90% then: 500m row 21 deadlifts 225/135 21 ring … Continue reading
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11.20.15
CrossFit FMS WOD: 1.) Warm-up 3 rounds 10 calories-airdyne 7 thrusters 7 push ups 7 bar kips WOD: For time: 30 calories- airdyne 30 toes-to-bar 30 burpees 30 thrusters 115/85 30 burpees 30 toes-to-bar 30 calories-airdyne
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11.19.15
CrossFit FMS WOD: 1.) Warm-up 25 calories- airdyne 3 rds 10 pvc pass throughs 10 push ups 10 squat jumps 15m bear crawl WOD: Push press 6RM then 2×6 @80% then 5RFT 10 sdhp 95/65 10 hand release … Continue reading
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11.18.15
CrossFit FMS WOD: 1.) Warm-up 3 rds 6 samsons 8 squat jumps 30 second squat bottom hold 250m row WOD: Back squat 10RM then 1×10 at 80% of 10RM then EMOM 20 Odd: skill/weakness 1 Even: skill/weakness 2 … Continue reading
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11.17.15
CrossFit FMS WOD: 1.) Warm-up 3rds 100m run 10 good mornings 10 ohs 10 bar kips WOD: Power Cleans 3reps @65-70-75% 2×1 reps @80% 1@85% then: 8 minute ascending ladder by 2s OHS 135/95 C2B … Continue reading
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11.16.15
CrossFit FMS WOD: 1.) Warm-up 3 rds 250m row 25 jumping jacks 10 good mornings 45/35 10 btn press 10 air squats WOD: For time 1k row 15 hang power snatch 115/95 15 burpee box jumps … Continue reading
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