CrossFit Fishers
Making a Better You!
Category: Uncategorized
12.7.16 Wednesday
Strength: Power Snatches/ Push Jerks WOD AMRAP in 7 1/2 minutes 5 Power Snatches 95/65 15 Box Jumps 24/20 1 Rope Climb
12.5.16 Monday
Strength: Clean and Jerks WOD AMRAP in 15 mins 5 clean and jerks 135/95 (Stay with bar) 10 Pull-ups 15 Sit-ups 20 Double Unders
12.3.16 Saturday
Strength: Back Squats 10am Team WOD Class 11:30am Mobility Class Noon – 1pm Open Gym
12.2.16 Friday
Strength: Deadlifts WOD AMRAP in 14 mins 7 deadlifts 255/175 7 C2B 7 HSPU 14 Step Lunges 21 Double Unders
12.1.16 Thursday
Strength: Hang Power Cleans Partner WOD AMRAP in 15 mins 5 Hang Power Cleans 135/95 10 Box Jumps 24/20 250 m Row (Alt rounds/must tag)
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 “
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