CrossFit Fishers
Making a Better You!
Category: WOD
WOD
4.27.17 Thursday
Strength: Hang Squat Cleans WOD Partner WOD: AMRAP in 16 mins 20 Hang Power Cleans 115/75 20 Front Squats 115/75 30 V-ups 30 Wall Balls 20/14 2 Rope Climbs
4.26.17 Wednesday
Strength: Power Snatches EMOTM For 6 Mins Odd Min 3 Power Snatches 75% Even Min 7 T2B RX / 10 K2C scaled WOD AMRAP in 5 mins 5 Overhead Squats 95/65 5 Bar Facing Burpees 100 m run
4.25.17 Tuesday
Strength: Bench Press WOD 4 rds 20 push-up releases 20 goblet squat plate 45/25 20 Box Jumps 24/20 20 sit-ups 40 Double Unders Run a 400 m at the end of 2nd round and end of the 4th round.
4.24.17 Monday
Strength: Thrusters WOD 6 Week F’N Fit Challenge 600 m run 21-15-9 Thrusters 95/65 Pull-ups 600 m run
4.21.17 Friday
Strength: Deadlifts WOD AGOQ 17.4 2 Rounds 10 Deadlifts 315/225 20 Deficit HSPU (4.5/3) 30 Front Squats 95/65
4.20.17 Thursday
Strength: Back Squats WOD Partner WOD: AMRAP in 15 mins 30 Wall Balls 20/14 30 v-ups 30 Kettle Bell Swings 53/35 30 Burpees to plate 45/25
4.19.17 Wednesday
Strength: Power Snatches Weightlifting Wednesday EMOTM For 16 Mins Odd 3 Power Snatches 70% Even 20 Double Unders WOD 2 min max Double Unders
4.18.17 Tuesday
WOD “Wes” 800 m run w/ plate 25/15 Then 14 Rounds 5 Deadhang Pull-ups 4 Burpees Box Jumps 24/20 3 Power Cleans 185/125 Then finish w/ 800 m run 25/15 plate
4.17.17 Monday
Strength: Split Jerks WOD AMRAP in 12 mins 3 Split Jerk 165/115 6 Front Squats 165/115 9 Pull-ups 100 m run
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