CrossFit Fishers
Making a Better You!
Month: January 2013
1.10.13 Thursday
Strength: Jerks 5-5-5 “Cindy” AMRAP in 20 min 5 pull-ups 10 push-ups 15 air squats Compare to 5.23.11
1.9.13 Wednesday
Hang Power Snatches 3-3-3-3-3 Cash Out AMRAP in 15 mins 400 m run 7 Hang Power Snatch 95/65 7 Overhead Squat 95/65 7 T2B
1.8.13 Tuesday
Strength: Power Cleans 3-3-3 Cash Out 3 rounds 21 Double Unders 7 Clean and Jerk 155/105 21 V-ups
1.7.13 Monday
Strength: Front Squats 3-3-3 (80% of 1RM) Cash Out 10-1 Front Squats 135/95 1-10 Pull-ups
1.4.13 Friday
Strength: Thrusters 3-3-3 Cash Out “Fran” 21-15-9 Thrusters 95/65 Pull-ups Or Competitors WOD
1.3.13 Thursday
AMRAP in 20 mins 5 HSPU 10 Hang Power Clean 135/95 15 Box Jumps 24/20 20 K2C 25 Supermans
1.2.13 Wednesday
Strength: Power Snatches 5-5-5 Cash Out 5 rounds 10 T2B 10 Power Snatches 75/55 10 Wall Balls 20/14
01.01.13 New Year’s Day
Happy New Year! Today’s schedule: 10am WOD and 11am WOD Strength: Jerks 5-5-5 Cash Out 3 rounds 30 Double Unders 10 Jerks 135/95 30 V-ups
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