Monthly Archives: July 2016

7.21.16

 CrossFit FMS WOD: 1.)  Warm-up 500m row 3rds 25 jumping jacks 10 good mornings 45/35 6 btn presses(snatch grip) 6 ohs WOD:  Snatch drop 3X3 45/35 Snatch (full) 10×1 @75% then EMOM 10 odd- 10 ohs 95/65 even- 4 to … Continue reading

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7.20.16

 CrossFit FMS WOD: 1.)  Warm-up 400m run 3rds 25 jumping jacks 10 squat jumps 10 push ups 10 walking lunge steps WOD:  Bench press 3×3 @80% of 1rm then 3 RFT 400m run 40 ft walking lunges w/KB or DB … Continue reading

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7.19.16

    CrossFit FMS WOD: 1.)  Warm-up 2 mins airdyne or rower 3rds 40 ft bear crawl 10 Good mornings 45/35 8 front squats 8 front squats WOD:  Cleans 3X@45%      3X@55%   2X@65% Then EMOM 6- doubles @75% … Continue reading

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7.18.16

  CrossFit FMS WOD: 1.)  Warm-up 3 rounds 250m row 25 jumping jacks 10 pvc pass throughs 10 shoulder presses   WOD:  5 RFT 15 box jumps 24/20 15 push press 95/65 15 kbs 53/35    

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7.15.16

Friday 7/15- there will not be classes at 4:30-5:30-6:30pm Saturday-Closed We will have 2 teams competing at Odessa CrossFit Black, 101 N Jackson, Odessa.  The competition starts at 7 pm tomorrow night and 8 am Saturday.   CrossFit FMS WOD: … Continue reading

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7.14.16

 CrossFit FMS WOD: 1.)  Warm-up 500m row 3rds 25 singles 10 good mornings 45/35 6 btn presses(snatch grip) 6 ohs WOD:  Snatch grip push press + snatch balance 3X 2+2 @70% Snatch (full) 12×1 @70% then AMRAP 6 50 double … Continue reading

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7.13.16

 CrossFit FMS WOD: 1.)  Warm-up 400m run 3rds 25 jumping jacks 10 push ups 10 squats WOD:  Bench press 3×2 @ plus 5-10 pounds from last week 2×6 @75% of today’s weight then 4 RFT 200m run 7 thrusters 115/75 … Continue reading

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