Monthly Archives: April 2016

    CrossFit FMS WOD: 1.)  Warm-up 400m run 2rds 10 squat jumps 10 good mornings 10 btn presses 10 push ups WOD 15-12-9 Power snatches 75/55 Burpees Rest 5 minutes 12-9-6 Power snatches 115/85 Burpees Rest 5 minutes 9-6-3 … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 3rds 10 calories airdyne 8 good mornings 4 inch worms 4 alternating samsons WOD:  Deadlift 5RM Then Every 2:30 X 4 15/12 calories-airdyne Max effort kettlebell swings Rest 2:30 after each set   … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 3rds 100m run 25 jumping jacks 10 pvc pass throughs 10 thrusters 45/35 WOD:  5rm push press then 2×5 at 80% then 21 thrusters 95/65 400m run 15 thrusters 400m run 9 thrusters … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 3rds 250m row 25 jumping jacks 10 air squats 5 inch worms 5 push ups WOD:  Back squat 5 rm then 2×5 @80% then 50 deadlifts 185/115 40 calorie row 30 box jumps … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 400m run 3rds 50 singles 10 good mornings 10 squat jumps 10 bar kips WOD: Master’s qualifier event 3 AMRAP 15 55 double unders 15 Chest to bar pull ups 5 hang power … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 400m run 3rds 25 jumping jacks 10 good mornings 10 ohs WOD: NANCY 5RFT 400m run 15 ohs 95/65        

    CrossFit FMS WOD: 1.)  Warm-up 25 calories airdyne 3rds 25 jumping jacks 10 pvc pass throughs 10 pvc thrusters WOD:  Push press 6rm then 2×6 @80% then AMRAP 5 15/12 calories airdyne 15 wall balls 20/14 rest 3 … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 3rds 100m run 50 singles 5 inch worms 5 alternating samsons WOD:  5rm deadlift then 50-40-30-20-10 Double unders sit ups 200m run after each set        

    CrossFit FMS WOD: 1.)  Warm-up 3rds 250m row 10 good mornings 45/35 10 shoulder presses 10 front squats WOD:  Back squat 8 rm then 2×8 @80% then EMOM 15   Minute 1 = 12 hang power cleans 115/85 … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 3rds 250m row 25  jumping jacks 10 good mornings 45/35 10 push ups 5 inch worms WOD:  Weighted pull ups 3-3-2-2-1-1 then AMRAP 10 250m row 7 burpees over rower 3 deadlifts 315/205 … Continue reading →