CrossFit Fishers
Making a Better You!
Category: WOD
WOD
8.17.17 Thursday
Strength: Bench Press WOD Partner WOD: AMRAP in 17 mins 7 Hang Power Cleans 115/75 10 Box Jumps 24/20 17 K2C 20 Overhead Step Lunges (in place) 45/25 (Alternating rounds)
8.16.17 Wednesday
Strength: Hang Power Snatches WOD EMOTM For 18 Mins (3 Min Cycles) 1st Min: 3 Hang Power Snatches 75% 2nd Min: 6 Overhead Squats 75% 3rd Min: 100 m run
8.15.17 Tuesday
Strength: Front Squats WOD AMRAP in 20 min 10 Front Squats 135/95 20 V-ups 30 Double Unders 400 m run
8.14.17 Monday
Strength: Power Cleans WOD Games/Masters 2017 “Bar Fight” CFF Style 50 C2B 40 T2B 30 Clean and Jerks 155/105 15 min Cap
8.11.17 Friday
Strength: Deadlifts WOD AMRAP in 8 minutes Buy-in 600 m run 8 Deadlifts 225/155 8 Burpees Rest 3 mins AMRAP in 6 mins 400 m buy-in 6 Deadlifts 275/185 6 Burpees
8.10.17 Thursday
Strength: Back Squats WOD Partner WOD: AMRAP in 20 mins 20 Thrusters 95/65 20 sit-ups 20 Wall Balls 20/14 20 Kettle Bell Swings 53/35 200 m run (1 person) * Break-up as needed
8.9.17 Wednesday
Strength: Hang Power Snatches WOD EMOTM for 18 mins (3 min cycles) 1 min: 4 Hang Power Snatches 70% 2 min: 12 Overhead Step Lunges DB 50/35 3 min: 3/2 Rope Climbs
8.8.17 Tuesday
Strength: Push Jerks WOD AMRAP in 17 mins 7 Push Jerks 155/105 14 T2B 21 Double Unders 200 m run
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