Monthly Archives: May 2016

6.1.16

  CrossFit FMS WOD: 1.)  Warm-up 500m row 3rds 40ft bear crawl 6 up/down dogs 4 alternating samsons 4 broad jumps WOD:  1,000m row then 4 rounds 12 ring dips 12 back squats 155/115      

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5.31.16

  CrossFit FMS WOD: 1.)  Warm-up 3rds 250m row 25 jumping jacks 10 good mornings 8 shoulder presses 6 push ups WOD:  5RFT 12 hang power cleans 115/75 9 bar facing burpees 6 push jerks      

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5.28.16

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5.27.16

  CrossFit FMS WOD: 1.)  Warm-up 400m run 3rds 25 jumping jacks 10  good mornings 45/35 8 thrusters WOD:   3RFT 15 thrusters 75/55 15 box jumps 15 power snatches 75/55 If you are doing Murph on Saturday this is … Continue reading

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5.26.16

  CrossFit FMS WOD: 1.)  Warm-up 500m row 3rds 16 air squats 8 up/down dogs 6 alternating samsons WOD:  Back squat 5×3 @75% of 3rm then 1k row followed by 21-15-9 Russian kbs 70/53 ball slams 35/20       … Continue reading

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5.25.16

  CrossFit FMS WOD: 1.)  Warm-up 3rds 40 ft bear crawl 10 good mornings 45/35 10 shoulder presses 10 squat jumps WOD:  Push press 5×3 @75% of 3rm then Grace 30 Clean and jerks 135/95        

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5.24.16

    CrossFit FMS WOD: 1.)  Warm-up 3rds 250m row 25 singles 12 walking lunges WOD:  Strict pull-ups 5x 9-12 reps Then AMRAP 10 40ft left arm kb overhead walking lunge (pick weight) 40 abmat situps 40ft right arm kb … Continue reading

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5.23.16

  CrossFit FMS WOD: 1.)  Warm-up 400m run 3rds 25 jumping jacks 8 squat jumps 8 good mornings 8 push ups WOD:  400m run 42 hspu 400m run 42 wall balls 20/14 400m run 42 deadlifts 225/155      

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5.20.16

  CrossFit FMS WOD: For the next several weeks we will be testing and retesting CrossFit benchmark WODs. 1.)  Warm-up 400m run 3rds 25 jumping jacks 10  good mornings 45/35 8 front squats 6 push ups WOD:   Elizabeth 21-15-9 … Continue reading

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5.19.16

  CrossFit FMS WOD: 1.)  Warm-up 3rds 10 calories airdyne 10 Shoulder press 45/35 10 walking lunges 10 push ups WOD:   Push press 3RM then 2×3 @80% then 3rft 15 kbs 70/53 25/20 calories airdyne 15 hspu     … Continue reading

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