CrossFit Fishers
Making a Better You!
04.28.10 Wednesday
WOD
“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
*3 attempts at a 1 repmax for each exercise
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16 Comments on “04.28.10 Wednesday”
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CFF Gear
Where We Get Our Gear
CrossFit Fishers 
Mike S.
4:48
15-12-9-6-3
KB swing 26#
Pushup
Situp
Doug OR/2
5:31 (20# MB; 31# PP)
Hayden – Baseline
6:41
Susan 3:59
jumping pull-ups 21-15-9
box jumps 15-12-9
mod hspu 9-6-3
Jenn 10:16
OR/7
Brittany 4:59
Ring rows 21-15-9
box jump 20″ 15-12-9
mod hspu 9-6-3
Rigs 5:38
pull-ups 21-15-9
box jumps 24″ 15-12-9
handstand kick ups 9-6-3
Amanda 9:31!!! Great Job!
400m row
21 wallball 10#
400m row
15 wb
400m row
9 wb
I think I dreamed I was rowing last night, but I feel great today!
Sina S. OR/9
5:41
Molly 5:04
OR/6
5rounds
7 wallball 10#
7 push-up
7 ring rows
Ryan S.
Baseline 4:49
Great job tonight!!!
Pam
CFT 175/85/223 – 483
Troy
CFT 315/155/375 – 845
Marina 4:10 with one good leg
ring rows 21-15-9
wallball 10# 15-12-9
mod handstand push-ups
9-6-3
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