CrossFit Fishers
Making a Better You!
Month: February 2017
2.16.17 Thursday
Strength: Bench Press WOD Partner WOD: AMRAP in 15 mins 10 Clean and Jerks 135/95 20 Wall Balls 20/14 400 m run / 500 m row (break-up as needed)
2.15.17 Wednesday
Strength/Skill: Dumbbell Power Snatches EMOTM for 14 mins Odd: 8 alternating Dumbbell Power Snatches ( 4 each arm) Even: 20 Double Unders (unbroken) WOD Max Deadhang Pull-ups Max Kipping Pull-ups
2.14.17 Tuesday
Strength: Squat Cleans WOD AMRAP in 14 mins 7 Front Squats 155/105 7 C2B 7 HSPU 21/14 Cal Row
2.13.17 Monday
Skill: Dumbbell walking Lunges (10 mins) Strength: Thrusters WOD 10-1 Thrusters 115/75 T2B 20-2 Box Jumps 24/20
2.10.17 Friday
Strength: Deadlifts WOD For time: 20 Deadlifts 245/165 20 Overhead Step Lunges 45/25 20 V-ups 40 Double Unders 10/7 Rope Climbs 40 Double Unders 20 V-ups 20 Overhead Step Lunges 45/25 20 Deadlifts 245/165
2.9.17 Thursday
Strength: Back Squats WOD Partner WOD (Break-up as needed) 40 Thrusters 95/65 40 KB Swings 53/35 40 sit-ups 40 HSPU 40 Box Jumps 40 Burpees to a plate 40 Cal Row For Time:
2.08.17 Wednesday
Strength: Power Snatches EMOTM for 14 mins Odd min: 6 Power Snatches 95/65 Even min: 2/1 Bar Muscle-up WOD 1000 m row for time:
2.07.17 Tuesday
Strength: Front Squats WOD 10-1 Front Squats 135/95 C2B W/20 double Unders @ the end of each round
2.6.17 Monday
Strength: Power Clean WOD For Time 15-12-9 T2B Wall Balls 20/14 Power Cleans 135/95 W/ 400 m run at the end of each round Bad MOFO 2017!!
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