CrossFit Fishers
Making a Better You!
02.05.10 Friday
Posted on February 5, 2010 by CrossFit Fishers Pam
WOD
“Rowing Kelly”
Five rounds for time of:
500m row
30 Box Jumps 24/20
30 Wall ball 20/14
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WOD Classes
Ladies Only Class: 5am M/W/TH/F
Group Classes
Monday - Friday 6am, 9am, 4:30pm, 5:45pm
1pm Class T/TH/Fri (Must text 317-572-8180 to attend)
Sat: 9am Group Class
10:30am Mobility Class
Trial Class
Tuesday and Thursday at 6am or 6pm
Ladies Only Class: 5am M/W/TH/F
Group Classes
Monday - Friday 6am, 9am, 4:30pm, 5:45pm
1pm Class T/TH/Fri (Must text 317-572-8180 to attend)
Sat: 9am Group Class
10:30am Mobility Class
Trial Class
Tuesday and Thursday at 6am or 6pm
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CFF Gear
Where We Get Our Gear
On Ramp/11
200m row
20-15-10
kb swings
ring rows
for time:
Mike 5:51 (On Ramp/11)
1/2 tabata
sit-ups 46
back extensions 65
On Ramp/12
250m row
15-12-9
squat/push-ups/body row
250m row
For time:
Mary 7:59 (On Ramp/12) mod push-ups/ pr by 32 sec!!
Dani 8:18 (On Ramp/12) pr by 1:03!!!!
Pam 32:17 rx’d (rowing kelly)
Troy 26:02 (20″/9′ – did 35 reps each) wow!!!