CrossFit Fishers
Making a Better You!
Month: November 2013
11.08.13 Friday
Strength: Push Press 5-5-5-5-5 EMOTM for 20 mins Odd: 3 Clean and Jerk 155/105 Even: 5 Deadhang Pull-ups
11.07.13 Thursday
Strength: Deadlift 5×5 (75% of 1RM for all 5 set) Cash Out 3 rounds 10 Deadlifts 225/165 20 Pull-ups 10 K2E 20 Sit-ups
11.6.13 Wednesday
Strength: Front Squats 5-5-5-5-5 Cash Out 2 rounds 30 Double Unders 30 T2B 30 Front Squat 115/75 30 Burpees
11.5.13 Tuesday
Strength: Clean and Jerks 3-3-3-3-3 (85-90% 1RM) Cash Out 3 rounds 5 Clean and Jerk 155/105 10 C2B 200 m run *At the end of the 3rd round (5 Bar muscle-ups)
11.4.13 Monday
New Hours: 6am WOD Class 7am – 8am Open Gym 9am WOD Class 10am Foundations 10am- 11am Open Gym 5:30pm WOD Class 6:30pm WOD Class 7pm Foundations 7:30pm-8pm Open Gym Strength: Power Snatches 5-5-5-5-5 Cash Out 21-15-9 Power Snatches 95/65 HSPU (30 double unders… Continue Reading “11.4.13 Monday”
11.3.13 Sunday
Open Gym 1-3p Come in & make up a missed WOD or work on skills. Monday NEW HOURS 6a WOD 7a OPEN GYM 9am WOD 10a FOUNDATIONS CLASS / OPEN GYM – 5:30p WOD 6:30p WOD 7p FOUNDATIONS CLASS 7:30-8p OPEN GYM
11.2.13 Saturday
10am Paleo Talk ($20 entry fee for 30 day Paleo Challenge) Weigh-in and body comp/pictures today 10:30am WOD Class Noon Foundations/ Free Baseline
11.01.13 Friday
Strength: Push Press 5-3-2-2-1 Cash Out AMRAP in 15 mins of 400m run 10 Push Press 115/75 10 Burpee Box Jump 24/20
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