CrossFit Fishers
Making a Better You!
Category: WOD
WOD
12.26.16 Monday
Strength: Front Squats WOD “Hammer” Five rounds of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds between each round
12.24.16 Saturday
Holiday Schedule: Saturday: 12/24 Closed Sunday: 12/25 Closed Monday: 9am, 10am and 4:30pm Tuesday: Normal Hours
12.23.16 Friday
Christmas Schedule: Saturday: 12/24 closed and Sunday: 12/25 Closed Monday: 12/26 9am, 10am and 4:30pm Classes Strength: Deadlifts WOD AMRAP in 20 mins 7 Deadlifts 275/185 21 K2C 7 Burpees Box Jumps 21 V-ups 7 HSPU 21 Calorie Row
12.22.16 Thursday
Skill: Kipping Pull-ups / Band Strength: Back Squat WOD Partner WOD: For Time 1000 m row 100 Wall Balls 20/14 50 Pull-ups 25 Burpees to a plate 45/25 Break-up as needed/must tag Happy 3rd Birthday Lexxi!!
12.21.16 Wednesday
Weightlifting Wednesday: WLW 0-6 min 3 Power Snatches at 60% 1RM 6-11 min warm-up to 60% of 1RM Push Jerks 11-16 min 3 Push Jerks at 60% 1RM, must Clean the weight from the ground. 16-20 min clean-up prep for AMRAP WOD AMRAP in… Continue Reading “12.21.16 Wednesday “
12.29.16 Tuesday
Skill: Kipping K2C/ T2B Strength: Front Squats WOD: 10-1 Push Jerks 135/95 Front Squats 135/95 T2B
12.19.16 Monday
Strength: Clean and Jerk WOD 1-3-5 AMRAP in 13 mins 1 Bar Muscle-up 3 Clean and Jerks 155/105 5 Burpees to plate 45/25 13 Box Jumps 24/20 35 Double Unders
12.17.16 Saturday
CrossFit Fishers 6th Annual Bad XMAS Sweater Day!!! Be careful driving. 10am White Elephant gift exchange 10:30am 12 Days of XMAS WOD Noon-1pm Chili Pitch-in
12.16.16 Friday
Strength: Deadlifts “Clean Eating Challenge WOD” 400 m row 9-15-21 Pull-ups Thrusters 95/65 400 m row
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