Monthly Archives: September 2016

9.21.16

 CrossFit FMS WOD: 1.)  Warm-up 3 rds 50 ft bear crawl 20 air squats 10 push ups 5 bar kips static hold 45 seconds each side – Samson stretch 1 minute each side- twisted cross WOD:  Strength/skill- not for time … Continue reading

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9.20.16

    CrossFit FMS WOD:   1.)  Warm-up 3rds 250m row 10 squat jumps 10 good mornings 10 shoulder presses WOD:  Strength: Clean and jerk  5×2 Metcon GRACE 30 clean and jerks 135/95 SCALE IF NEEDED TO ACCOMPLISH SUB 5 … Continue reading

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9.19.16

  Warm up 400m run 3 rds 30 jumping jacks 10 good mornings 45/35 10 squat jumps WOD 4 RFT 4oom run 10 back squats 155/105 10 box jumps 24/20  

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9.16.16

 CrossFit FMS WOD: 1.)  Warm-up 400m run 3 rds 10 good mornings 45/35 10 shoulder presses 10 squat jumps 5 inch worms WOD:  Double DT 10 rounds 12 deadlifts 155/105 9 hang power cleans 6 push jerks *Scale as needed* … Continue reading

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9.15.16

 CrossFit FMS WOD: 1.)  Warm-up 500m row 3rds 10 squat jumps 10 front squats 10 shoulder press 10 bar kips WOD:  Thruster 1-1-1-1-1 then 9-7-5 Thrusters 155/115 Ring muscle ups  (bar mu/c2b pull ups/strict pull ups)        

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9.14.16

 CrossFit FMS WOD: 1.)  Warm-up 400m run 3 rds 50 singles 10 squat jumps 10 walking lunges static hold 30 seconds each side – Samson stretch 10 seconds each-Up/down dog for 1 minute WOD:  Strength/skill 3 rounds :45 second hollow … Continue reading

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9.13.16

    CrossFit FMS WOD:   1.)  Warm-up   3rds 10 calories airdyne 30 jumping jacks 10 front squats 10 push ups WOD:  Strength: bench press 3×8 Metcon For time 30 front squats 155/115 30 lateral bar hop burpees 30 … Continue reading

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