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 

11.26.16 Saturday 

10am Team WOD  11:30am Mobility Class  Noon – 1 pm Open Gym 

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…

11.24.16 Thursday 

Happy Thanksgiving!!! Gym is closed today, enjoy time with Family. 

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%…

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 …

11.19.16 Saturday 

10am Team WOD Class  11:30am Mobility Class  Noon – 1pm Open Gym  ​​

11.18.16 Friday 

Strength: Deadlifts  WOD  AMRAP in 20 minutes  7 Deadlifts 275/185 14 Step Lunges  21 K2C  28 Box Jumps 24/20  400 m run Welcome Dan!! Our newest member at CrossFit Fishers!! 

11.17.16 Thursday 

Strength: Front Squats  WOD  AMRAP in 16 mins  20 Wall Balls 20/14 20 Double Unders  20 Front Squats 115/75 20 sit-ups  200 m relay  (Break-up as needed) must tag 

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