CrossFit Fishers
Making a Better You!
Month: December 2012
12.10.12 Monday
Strength: Jerks 5-3-1-1 Cash Out On every minute 4 burpees 20 Thrusters 95/65 20 SDHP 95/65 20 Push Jerk 95/65 20 Front Squats 95/65 20 Overhead Squats 95/65 (15 min Cap)
12.7.12 Friday
“Daniel” For time: 50 pull-ups 400 m run 21 thrusters 95/65 800 m run 21 thrusters 95/65 400 m run 50 pull-ups (30 min cap)
12.6.12 Thursday
Strength: Back Squat 5-5-5 (80% of 1RM) Cash Out 4 rounds 10 Front Squat 135/95 20 Push-up Releases 30 K2C 20 Wall Balls 20/14 10 Box Jump 30/24 (20 min Cap)
12.5.12 Wednesday
Strength: Jerks 5-5-5 (80% of 1RM) Cash Out AMRAP in 10 min 5 Power Snatch 125/85 10 T2B 20 DU’s
12.4.12 Tuesday
Strength: Deadlifts 5-5-5 (80 % 1RM) Cash Out 1,2,3,4….7,8,9,10 Burpee Box Jumps 24/20 Pull-ups
12.3.12 Monday
Strength: 5-5-5 (80% of 1RM) Cash Out 800 m run 9 Squat clean and jerk 165/115 9 HSPU 400 m run 6 Squat clean and jerk 165/115 6 HSPU 200 m run 3 Squat clean and jerk 165/115 3 HSPU
12.1.12 Saturday
Saturday’s Schedule: 9am Oly Class 10am WOD Class 11am Free Baseline/Foundations Sunday’s Schedule: 1pm-3pm Open Gym
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