Monthly Archives: July 2016

8.1.16

  CrossFit FMS WOD: 1.)  Warm-up 3 rounds 250m row 30 singles 10 push ups   WOD:  Strict pull ups 5 sets @ 9-12 reps then 21- hang power cleans 135/95 21- lateral bar hop burpees 100- double unders 15- … Continue reading

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7.29.16

  CrossFit FMS WOD: 1.)  Warm-up 2 rounds 200m run 30 jumping jacks 10 squat jumps 10 bar kips WOD:  Helen 400m run 21 kbs 53/35 12 pull ups      

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7.28.16

 CrossFit FMS WOD: 1.)  Warm-up 3rds 25 jumping jacks 10 good mornings 45/35 8 btn presses (snatch grip) 6 ohs WOD:  Snatch  1RM then EMOM 10 5 power snatches + 5 ohs @95/65        

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7.27.16

 CrossFit FMS WOD: 1.)  Warm-up 3rds 250m row 25 singles 10 push ups 6 alternating samsons WOD:  Bench press  1RM then Annie 50-40-30-20-10 Double unders Abmat sit ups        

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7.26.16

    CrossFit FMS WOD: 1.)  Warm-up 2 mins airdyne or rower 3rds 10 Good mornings 45/35 10 front squats 10 shoulder presses WOD:  Strength: 1 RM Clean METCON: Fran 21-15-9 Thrusters 95/65 Pull ups          

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7.25.16

  CrossFit FMS WOD: 1.)  Warm-up 400m run 3 rounds 25 jumping jacks 10 Good mornings 45/35 8 push ups 6 inch worms   WOD:  800m run 12-9-6-3 Deadlifts 275/155 Strict hspu 800m run  

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7.22.16

  CrossFit FMS WOD: 1.)  Warm-up 2 rounds 250m row 30 singles 10 squat jumps 10 push ups 10 bar kips   WOD: Filthy Fifty For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 … Continue reading

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