CrossFit Fishers
Making a Better You!
Month: January 2016
1.21.16 Thursday
Strength: Front Squats WOD Partner WOD 50 double Unders 40 front squats 115/75 30 HSPU 20 Push jerks 115/75 10 rope climbs /alternate rope climbs 20 push jerks 115/75 30 HSPU 40 front squats 115/75 50 double Unders
1.20.16 Wednesday
strength: Power Cleans WOD 21-15-9 Power Cleans 135/95 (no Ghost riding) Burpees (over the bar) Sit-ups 42-30-18 Double Unders
1.19.16 Tuesday
Strength: Overhead Squat WOD Games Open 15.2 Every 3 minutes, complete 2 rounds of: • 10 overhead squats 95/65 • 10 chest-to-bar pull-ups Increase the number of reps for each movement by 2 (10, 12, 14, etc) every 3 minute interval until you can… Continue Reading “1.19.16 Tuesday “
1.18.16 Monday
strength: Push Jerk WOD Something and 20 Wall Balls 10 Jerks 155/105 20 wall balls 20/14 10’/9′ 10 Power Cleans 155/105 20 wall balls 10 hang power cleans 20 wall balls 10 hang squat cleans 20 wall balls
1.16.16 Saturday
10am Team WOD Class Noon to 1pm Open Gym Sunday: 1/17/16 Gym is closed Monday: Normal Hours Remember to put your bands away.
1.15.16 Friday
strength: Deadlifts WOD Start with 5 Ring Muscle-ups Then 4 rounds of 10 Deadlifts 255/175 10 HSPU 10 Burpees *Finish with 5 Rope Climbs Welcome Christina! Our newest member at CrossFit Fishers:)
1.14.16 Thursday
Strength: Power Snatches WOD Partner WOD “Kandy” 5 rounds of 15 Power Snatches 75/55 30 Wall Balls 20/14 10’/9′ Partition as needed
1.13.16 Wednesday
Strength: Front Squats WOD AMRAP in 15 mins 5 Front Squats 165/115 5 dead hang pull-ups 10 wall balls 20/14 10’/9′ 20 step-ups 24/20 30 double Unders
1.12.16 Tuesday
Strength: Thrusters WOD Games Open WOD 12.5 AMRAP in 7 mins 3 thrusters 100/65 3 c2b 6 thrusters 100/65 6 c2b 9 thrusters 100/65 9 c2b 12, 15, 18, 21….etc
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