CrossFit Fishers
Making a Better You!
Month: December 2013
12.20.13 Friday
Strength: Deadlift Cash Out 4 rounds 10 Deadlifts 275/185 20 Wall Balls 30 Double Unders Finish with 5 Bar muscle-ups
12.19.13 Thursday
Strength: Push Press Cash Out AMRAP in 15 mins 5 Clean and Jerk 155/105 10 Deadlift 155/105 15 Burpees 20 sit-ups
12.18.13 Wednesday
Skill: Hang Squat Snatch Cash Out EMOTM For 10 mins 3 hang Squat Snatches Rest 3 mins EMOTM for 10 Odd 10 wall balls 20/14 Even 20 Double Unders
12.16.13 Monday
Strength: Power Cleans https://crossfitfishers.com/wp-content/uploads/2013/12/cff2013strengthprogram-blank.xlsx Cash Out 4 rounds 10 Power Cleans 135/95 10 HSPU 10 pull-ups 30 Double Unders
12.14.13 Saturday
10am WOD Class 11am Open Gym 11am Free baseline 11:30am Foundations class Strength Spreadsheet
12.13.13 Friday
Strength: Deadlifts 12 Days of Christmas 1 HSPU 2 Pistols 3 Overhead Squat 95/65 4 Push-up releases 5 Burpees 6 Front Squats 95/65 7 Pull-ups 8 Kettle bell swing 53/35 9 Jerks 95/65 10 Box Jumps 24/20 11 K2C 12 Thrusters 95/65
12.12.13 Thursday
Strength: Push Press Cash Out AMRAP in 10 mins 10 Push Press 115/75 20 Burpee Box Jumps 24/20 30 Double Unders
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