CrossFit Fishers
Making a Better You!
Month: September 2016
9.9.16 Friday
Strength: Deadlifts WOD 400 m run 30 box jumps 24/20 20 deadlifts 225/155 10 Ring Dips 5 Rope Climbs 10 rings dips 20 deadlifts 225/156 30 box jumps 24/20 400 m run
9.8.16 Thursday
Strength: Push Jerks Partner WOD 3 rounds of 500 m row 30 Kettle Bell Swing 53/35 30 Wall Balls 20/14 Then Finish with 30 Clean and Jerks 135/95
9.7.16 Wednesday
WLW EMOTM Min 0-8) 1- squat snatch @ 80 % 1RM Min 8-13) warm-up for 80% squat clean Min 13-20) 1- squat cleans @ 80% 1RM Min 24 AMRAP will start WOD AMRAP in 6 mins 6 Burpees 12 Overhead Squat 95/65 24 Double Unders
9.6.16 Tuesday
Strength: Hang Power Cleans WOD AMRAP in 18 mins 3 Burpee Bar-Muscle-ups 9 Hang Power Cleans 155/105 18 K2C 400 m run
9.05.16 Labor Day
10am Hero WOD “Bugler” Ten rounds for time of: • Run 150 meters • 7 Chest to bar pull-ups • 135 pound Front squat, 7 reps • 7 Handstand push-ups Compare to 6-13-12
9.4.16 Sunday
Sunday: Gym is closed Monday/ Labor Day: Hero WOD at 10am, only Congrats Jen!! Who won the 7am – 6 Week Fitness Challenge. She lost 12 lbs and drop her body comp/fat by 6% in just 6 weeks!! Awesome!
9.2.16 Friday
Strength: Deadlifts WOD 10-1 Deadlifts 225/155 C2B W/ 20 Double Unders at the end of each round Welcome Rob, Nate and Hilary!! Our Newest members at CrossFit Fishers!
9.1.16 Thursday
Strength: Bench Press Partner WOD AMRAP in 16 mins 20 front rack lunges 95/65 10 Burpee pull-ups 20 T2B 10 Box jump overs 24/20 20 push press 95/65 200 m relay
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