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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