Monthly Archives: September 2016

9.30.16

 CrossFit FMS WOD: 1.)  Warm-up 2 rds 200m run 40 ft bear crawl 10 good mornings 45/35 10 front squats WOD:  For time 500m run 10 cleans – 155/115 (not power) 400m run 8 cleans 300m run 6 cleans 200m … Continue reading

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9.29.16

    CrossFit FMS WOD:   1.)  Warm-up 400m run 2 rds 50 jumping jacks 10 squat jumps 10 good mornings 45/35 10 stiff leg deadlifts 45/35 WOD:  Strength: Deadlift 5-5-5-5-5 Then for time 800m farmer’s carry 53/35

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9.28.16

 CrossFit FMS WOD: 1.)  Warm-up 2 rds 50 ft bear crawl 10 inch worms 10 up/down dogs static hold 45 seconds each side – Samson stretch 1 minute each side- twisted cross WOD:  C2 rower “v1:00/1:00r…7” Rowing intervals 1:00 on/1:00 … Continue reading

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9.27.16

    CrossFit FMS WOD:   1.)  Warm-up 2 minutes airdyne or rower 3rds 10 good mornings 10 btn presses(snatch grip) 10 front squats 10 push ups WOD:  Strength: Thruster 2-2-2-2-2 Metcon 30 power snatches 75/55 45 burpees-bar facing 60 … Continue reading

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9.26.16

  Warm up 3 rds 250m row 50 singles 10 squat jumps 5 bar kips WOD For time 10oom row 100 double unders 75 wall balls 20/14 50 pull ups 25 hang power cleans 155/115  

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9.23.16

 CrossFit FMS WOD: 1.)  Warm-up 400m run 3 rds 10 good mornings 45/35 10 push ups 5 bar kips 5 inch worms WOD:  10 RFT 2 deadlifts 315/225 3 muscle ups (1 c2b + 2 dips = 1 mu) 4 … Continue reading

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9.22.16

    CrossFit FMS WOD:   1.)  Warm-up 2 rds 10 calories airdyne or rower 10 good mornings 45/35 10 btn presses (snatch grip) 10 squat jumps 10 push ups WOD:  Strength: bench press 3×6 Metcon 2 RFT 20 calorie … Continue reading

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