CrossFit Fishers
Making a Better You!
Category: WOD
WOD
12.15.16 Thursday
Strength: Front Rack Lunges Partner WOD: AMRAP in 20 mins 20 Front Rack Lunges 115/75 20 Wall Balls 20/14 20 Sit-ups 20 Box Jumps 24/20 20 Push Press 115/75 (Break-up as needed)
12.14.16 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 AMRAP in 7 minutes … Continue Reading “12.14.16 Wednesday “
12.13.16 Tuesday
Strength: Front Squats WOD AMRAP in 14 minutes 7 Front Squats 155/105 7 C2B 7 Burpees to a plate 45/25 200 m Row
12.12.16 Monday
Strength: Hang Power Cleans WOD “DT” 5 Rounds 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105
12.09.16 Friday
Strength: Deadlifts WOD 7 Rounds 5 deadlifts 275/185 7 HSPU 9 Pull-ups Finish with a 579 m row 20 min Cap
12.08.16 Thursday
Strength: Bench Press Partner WOD For Time: 3 Rounds 20 Push-up releases 20 T2B 20 Wall Balls 20/14 20 Med Ball Deadlifts 20/14 600 m row (Break-up as need)
5.3.16 Tuesday
Strength: Push Jerks WOD AMRAP in 15 mins 3 Push Jerks 185/125 7 HSPU 21 sit-ups 200 m run
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