CrossFit Fishers
Making a Better You!
Month: December 2013
12.11.13 Wednesday
Skills: pull-ups/hang power snatch EMOTM for 20 mins Odd min 5 hang power snatch Even 10 kipping pull-ups
12.10.13 Tuesday
Strength: Front Squat Games Open WOD 13.5 Men Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to… Continue Reading “12.10.13 Tuesday”
12.9.13 Monday
Strength: power cleans Cash Out AMRAP in 10 mins 5 Jerks 165/115 10 deadlifts 165/115 20 Double Unders 20 sit-ups
12.7.13 Saturday
Gym is closed today for the competition at Hoosiers CrossFit, Good Luck to Nick, Troy, Mike T., Ben, Justin, Raymond, Katelyn and Ryan! Sunday: Open Gym 1pm-2:30pm
12.6.13 Friday
Normal hours today! Saturday Gym is closed Strength: Jerks 3-3-3-3-3 Cash Out 4 rounds 7 jerk 155/105 7 T2B 7 HSPU 21 Double Unders Finish with 7 bar muscle-ups
12.5.13 Thursday
Strength: Overhead squat 3-3-3-3-3 Cash Out 3 rounds 10 Overhead squats 115/75 10 pull-ups 30 double Unders Then… 3 rounds 10 Power Snatches 115/75 10 Burpees 30 sit-ups
12.4.13 Wednesday
Strength: Deadlift 3-3-3-3-3 Cash Out 4 rounds 10 Deadlifts 225/155 10 C2B 400 m run Finish w/ 40 Wall Balls 20/14
12.3.13 Tuesday
Strength: Clean and Jerk 3-3-3-3-3 Games Open WOD 13.4 AMRAP in 7 mins 3 clean and Jerks 135/95 3 T2B 6 clean and Jerk 135/95 6 T2B 9 clean and Jerk 135/95 9 T2B 12,15,18,21…etc
12.2.13 Monday
Strength: Back Squat 5-5-5-5-5 Cash Out/Paleo WOD 400 m run 3 rounds of 10 front squats 75/55 20 K2C 10 Burpees Paleo Challenge People: Final Day!! Weigh-in Body Comp Paleo WOD restest Food Journal review Monday, December 9th: Paleo Dessert Night after the 6:30… Continue Reading “12.2.13 Monday”
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