CrossFit Fishers
Making a Better You!
Month: November 2016
11.30.16 Wednesday
WLW Min 0-8 (1 squat snatches @ 85%of 1RM Min 8-13 warm-up to 85% 1RM Squat Clean & Split Jerk Min 13-20 (1 squat Clean and Split Jerk @ 85% of 1RM WOD AMRAP in 7 1/2 mins 15 K2C 15 Sit-ups 15 Double Unders
11.29.16 Tuesday
Strength: Front Squats WOD 21-15-9 Front squats 135/95 Pull-ups W/ a 400 m run at the end of each round
11.28.16 Monday
Strength: Push Jerks WOD 12 Burpees 12 Thrusters 115/75 12 Burpees 12 Power Snatches 115/75 12 Burpees 12 Push Jerks 115/75 12 Burpees 12 Hang Squat Cleans 115/75 12 Burpees 12 Overhead Squats 115/75
11.25.16 Black Friday
10am Black Friday Hero WOD “Zimmerman” AMRAP in 25 minutes: • 11 Chest-to-bar pull-ups • 2 Deadlifts, 315 pounds • 10 Handstand push-ups Or “Bradley” 10 rounds for time of: • Sprint 100 meters • 10 Pull-ups • Sprint 100 meters • 10 Burpees… Continue Reading “11.25.16 Black Friday “
11.23.16 Wednesday
Thanksgiving Schedule: Wednesday: Normal Hours Thursday: Thanksgiving/ Closed Friday: BLACK Friday 10am Hero WOD only Saturday: Normal Hours Sunday: Closed WLW Weightlifting Wednesday 10 minutes to warm-up to 80% of 1RM Squat Snatch or Power Snatch. 6 sets / 90 seconds /2 reps 80%… Continue Reading “11.23.16 Wednesday “
11.22.16 Tuesday
Strength: Deadlifts WOD 10-1 Deadlifts 255/175 T2B With 20 double Unders at the end of each round Time Cap 17 mins
11.21.16 Monday
Thanksgiving Schedule: 11/23 Wednesday: Normal Hours 11/24 Thursday: Closed for Thanksgiving 11/25 Friday: Black Friday Hero WOD at 10am Only 11/26 Saturday: Normal Hours 11/27 Sunday: Closed Strength: Thrusters WOD AMRAP in 17 minutes 7 Thrusters 115/75 7 C2B 10 Burpees to plate 45/25 … Continue Reading “11.21.16 Monday “
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