CrossFit Fishers
Making a Better You!
Category: WOD
WOD
4.22.15 Wednesday
strength: push jerk WOD 21-15-9 push jerk 125/85 Pull-ups 42-30-18 Air Squats Sit-ups
4.20.15 Monday
strength: Power Cleans AMRAP in 10 mins 5 power cleans 165/115 5 Front Squats 165/115 10 T2B 10 push-up releases 20 Overhead step lunges 45/25
4.17.15 Friday
Strength: Deadlifts WOD 20 Deadlift 225/155 20 HSPU 20 Burpees 800 m run 10 Deadlifts 225/155 10 HSPU 10 Burpees 400 m run 5 Deadlifts 225/155 5 HSPU 5 Burpees 200 m run
4.16.15 Thursday
Strength: Bench Press “Annie” 50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups
4.15.15 Wednesday
Strength: Jerks Chipper 10 C2B 20 HSPU 30 T2B 40 Push-up Releases 50 Wall Balls 20/14 60 Sit-ups 70 Double Unders 800 m run
4.14.15 Tuesday
strength: Hang Squat Cleans EMOTM for 16 mins Odd: 15 wall balls 20/14 10’/9′ Even: 1 squat clean @ 80-90% of 1RM
4.13.15 Monday
strength: Front Squats 3 rounds 7 front squats 155/105 10 T2B 20 double Unders Rest 1 min 3 rounds 7 Clean and jerks 155/105 10 C2B 20 sit-ups
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