Monthly Archives: August 2016

 CrossFit FMS WOD: 1.)  Warm-up 400m run 3rds 10 good mornings 45/35 10 btn presses (snatch grip) 10 ohs WOD:  OHS 1RM with 5 second pause then 3 RFT 15 power snatch 115/75 30 wall balls 20/14       … Continue reading →

        CrossFit FMS WOD: 1.)  Warm-up 2 rounds 24 dubs/singles 12 cals air dyne 12 air squats 8 alt samsons   WOD:  9-6-3 Strict ring muscle ups Weighted pistols 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 Dubs or twice the amount in singles Other … Continue reading →

    CrossFit FMS WOD:   1.)  Warm-up 4rds 200m Run 10 Inch Worms 10 PVC Goodmornings 20 Jumping Jacks WOD:    Deadlift 3rm 3 RFT 500m Row 400m Run 50 Abmat Situps

U.S. Army Staff SGT. Micheal H. Simpson, 30, of San Antonio Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the … Continue reading →

 CrossFit FMS WOD: 1.)  Warm-up 400m run 2rds 30 jumping jacks 10 good mornings 45/35 10 front squats 10 shoulder presses 10 push ups WOD: 3RFT 400m run 25 thrusters 75/55 15 lateral bar hop burpees        

 CrossFit FMS WOD: 1.)  Warm-up 3rds 10 calories-airdyne 8 good mornings 45/35 8 btn presses (snatch grip) 8 ohs WOD:  OHS 3rm-1st rep paused for 1 second then 18-15-12-9-6 calories- airdyne Ball slams 35/20 kettle bell swings 53/35     … Continue reading →

 CrossFit FMS WOD: 1.)  Warm-up 3 minutes airdyne 3 rds 30 singles 10 jump squats 10 push ups 10 bar kips static hold 30 seconds each side – Samson stretch 1 minute each side – twisted cross WOD:  Strength-not for … Continue reading →

    CrossFit FMS WOD: 1.)  Warm-up 2 rds 10 calorie row 10 Good mornings 45/35 10 front squats 10 shoulder presses WOD:  Strength: EMOM 10 1 power clean + 3 front squats + 1 jerk METCON: 21-15-9 Calorie row … Continue reading →

  CrossFit FMS WOD: 1.)  Warm-up 500m row 3 rounds 50 singles 10 jump squats 10 good mornings 45/35 10 btn presses (snatch grip)   WOD: 3RFT 30 double unders 21 wall balls 20/14 30 double unders 15 box jumps … Continue reading →

 CrossFit FMS WOD: 1.)  Warm-up 400m run 2rds 30 jumping jacks 10 good mornings 45/35 10 front squats 10 shoulder presses WOD: 800m run 30 power cleans 95/65 800m run 30 front squats 800m run 30 shoulder to overhead 95/65 … Continue reading →