Monthly Archives: January 2016

CrossFit FMS WOD:   1.)  Warm-up 3 rds 250m row 30 jumping jacks 15 air squats 10 good mornings 5 btn presses WOD: weighted pull ups 3-3-3-2-2-1-1 then AMRAP 15 12 box jump overs  24/20 10 front squats  135/95 8 … Continue reading →

  CrossFit FMS WOD:   1.)  Warm-up 3 rounds 10 jump squats 10 pvc pass throughs 10 thrusters 100m run WOD:   2rft 400m run 50 thrusters  45/35 400m run 25 box jumps  

  CrossFit FMS WOD:   1.)  Warm-up 25 calories-airdyne 3rds 30 jumping jacks 10 good mornings 45/35 5 inch worms WOD:  Deadlift    5rm then 3 rounds 80 ft walking lunges 40 ft broad jumps 20 ghd sit ups   … Continue reading →

  CrossFit FMS WOD:   1.)  Warm-up 500m row 2rds 50 singles 25 band pull aparts 10 shoulder presses  45/35 10 push ups WOD:  Push Jerk 5-5-5 then 1000m row followed by 3rft 50 double unders 25 push ups 50 … Continue reading →

  CrossFit FMS WOD:   1.)  Warm-up 25 calories airdyne 3rds 10 good mornings 45/35 10 front squats 10 btn presses WOD:  Front squat 5RM- 1st rep paused 4 seconds then 2×5 at 80% (no pause) then EMOM 10 1 … Continue reading →

***Tomorrow’s lunch class is cancelled*** CrossFit FMS WOD:   1.)  Warm-up 3 rds 30 jumping jacks 10 good mornings  45/35 10 thrusters 250m row WOD: strict pull ups 5x @9-15 reps then 5RFT 12 deadlifts  225/155 12 wall balls 12 … Continue reading →

  CrossFit FMS WOD:   1.)  Warm-up 500m row 3 rounds 10 pvc pass throughs 10 push ups 10 jump squats WOD:   500m row 25 back squats 135/95 15 hspu 500m row 20 back squats 15 hspu 500m row … Continue reading →

  CrossFit FMS WOD:   1.)  Warm-up 400m run 3rds 30 jumping jacks 10 good mornings 45/35 5 inch worms WOD:  Deadlift    5rm   then 3 rounds 400m run 200m farmer’s carry   70/53        

  CrossFit FMS WOD:   1.)  Warm-up 500m row 3rds 10 jump squats 10 good mornings 45/35 10 btn presses 10 push ups WOD:  Push Jerk 5-5-5 then 3rft 10 power snatch  115/85 10 bar facing burpees 10 chest to … Continue reading →

  CrossFit FMS WOD:   1.)  Warm-up 25 calories airdyne 3rds 30 jumping jacks 10 good mornings 45/35 10 front squats WOD:  Front squat 5RM- 1st rep paused 5 seconds then 2×5 at 80% (no pause) then AMRAP 10 10 … Continue reading →