CrossFit Fishers
Making a Better You!
Month: November 2017
11.30.17 Thursday
Strength: Hang Power Cleans Partner WOD AMRAP In 17 Mins Break up as needed/must Tag 20 Hang Power Cleans 115/75 30 K2C 20 Cal Row 30 sit-ups 20 Kettlebell Swing 53/35
11.29.17 Wednesday
Strength: Squat Clean And Split Jerks WOD EMOTM For 18 Mins 1st Min: 2 Squat Clean And Split Jerks at 70% (30 sec between reps) 2nd Min 8 Alt DB Snatches 50/35 3rd Min 8 Overhead DB Step Lunges 50/35 Record load on Squat…
11.28.17 Tuesday
Memorial WOD For “Artie Stevens” partner WOD 5 Rounds / 29 Mins / 2 people alternating every 30 seconds 1 Min Wall Balls 20/14 1 Min T2B 1 Min Box Jump 24/20 1 Min Push Press 75/55 1 Min Calorie Row 1 Min Rest…
11.25.17 Saturday
Bring a Family Member Day! 10am Team WOD Class Strength: Bench Press endurance: 1 Min max Push-up Releases 11:30am: Mobility Class calves/ankle/feet Noon – 1pm Open Gym: CrossFit Fishers member’s Only
11.24.17 Black Friday
Strength: Deadlifts WOD Partner WOD: 21 Min AMRAP Alternating rounds/ must Tag 5 Deadlifts 245/165 7 T2B 9 Box Jumps 24/20 100 m run
11.23.17 Thursday
10am Hero WOD “Schmalls” Run 800 meters Then two rounds of: • 50 Burpees • 40 Pull-ups • 30 One-legged squats • 20 Kettlebell swings, 1.5 pood • 10 Handstand push-ups Then, Run 800 meters
11.22.17 Wednesday
Thanksgiving Schedule 11/23 Thanksgiving 10am 11/24 Black Friday 10am and 11am 11/25 Normal Hours Strength: Squat Cleans and Split Jerks WOD EMOTM For 18 Mins 1st Min: 2 Squat Clean And Split Jerks 65% 2nd Min: 10 Wall Ball 20/14 3rd Min: 20 v-ups
11.21.17 Tuesday
Strength: Push Press WOD for time: 800 m run 70 Double Unders 60 Dumbbell Snatches 50/35 50 Step Lunges 400 m run 30 Push Press 125/85 20 C2B 10 Power Snatches 12/85
11.20.17 Monday
Strength: Hang Power Cleans WOD AMRAP in 17 Mins 5 Hang Power Cleans 135/95 5 Front Squats 135/95 10 Box Jumps 24/20 10 Cal Row
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