CrossFit Fishers
Making a Better You!
Category: WOD
WOD
3.6.14 Thursday
Strength: push press Cash Out 21-15-9 Push Press 115/75 42-30-18 Double Unders 21-15-9 Power cleans 115/75 Finish with 6 bar muscle-ups
3.5.14 Wednesday
Strength: snatches EMOTM for 20 mins Odd min 1 hang squat snatch 1 squat snatch 2 overhead squats Even Min 10 pull-ups
3.4.13 Tuesday
Strength: Front Squat Cash Out 4 rounds 5 C2B 10 Thrusters 95/65 15 Burpees (OTB) 20 Sit-ups Finish with 40 Wall Balls
3.3.14 Monday
Strength: clean and jerks 14.1 AMRAP in 10 min 30 double Unders 15 power snatches 75/55 Or Alternative WOD at Box
3.1.14 Saturday
Doors open at 9:30am 10am heat 1 10:30am heat 2 11am heat 3 11:30am heat 4 Noon: Foundations
2.28.14 Friday
Saturday 3.1.14 CrossFit Open 14.1 WOD Gym opens at 9:30a -Heats start at 10a -Noon Arrive early to sign up for a heat and to get warmed up. Strength: jerks Cash Out 4 rounds 5 jerks 135/95 10 hang power cleans 135/95 15 deadlifts… Continue Reading “2.28.14 Friday”
2.27.14 Thursday
Strength: Front Squats Cash Out AMRAP in 9 Mins 3 Front Squats 115/75 3 Burpee 3 sit-up Then…. 6 reps of each…9,12,15,18,21..etc
2.26.14 Wednesday
Strength: Overhead squat Cash Out 10-1 Overhead squats 95/65 Pull-ups Box Jumps 24/20 End with 5 bar muscle-ups
2.25.14 Tuesday
Strength: clean and jerks Cash Out 12 min clock 60 wall balls 20/14 10/9′ 90 double Unders Max: round/reps 5 clean and jerks 135/95 10 T2B
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