CrossFit Fishers
Making a Better You!
Category: WOD
WOD
12.14.13 Saturday
10am WOD Class 11am Open Gym 11am Free baseline 11:30am Foundations class Strength Spreadsheet
12.13.13 Friday
Strength: Deadlifts 12 Days of Christmas 1 HSPU 2 Pistols 3 Overhead Squat 95/65 4 Push-up releases 5 Burpees 6 Front Squats 95/65 7 Pull-ups 8 Kettle bell swing 53/35 9 Jerks 95/65 10 Box Jumps 24/20 11 K2C 12 Thrusters 95/65
12.12.13 Thursday
Strength: Push Press Cash Out AMRAP in 10 mins 10 Push Press 115/75 20 Burpee Box Jumps 24/20 30 Double Unders
12.11.13 Wednesday
Skills: pull-ups/hang power snatch EMOTM for 20 mins Odd min 5 hang power snatch Even 10 kipping pull-ups
12.10.13 Tuesday
Strength: Front Squat Games Open WOD 13.5 Men Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to… Continue Reading “12.10.13 Tuesday”
12.9.13 Monday
Strength: power cleans Cash Out AMRAP in 10 mins 5 Jerks 165/115 10 deadlifts 165/115 20 Double Unders 20 sit-ups
12.7.13 Saturday
Gym is closed today for the competition at Hoosiers CrossFit, Good Luck to Nick, Troy, Mike T., Ben, Justin, Raymond, Katelyn and Ryan! Sunday: Open Gym 1pm-2:30pm
12.6.13 Friday
Normal hours today! Saturday Gym is closed Strength: Jerks 3-3-3-3-3 Cash Out 4 rounds 7 jerk 155/105 7 T2B 7 HSPU 21 Double Unders Finish with 7 bar muscle-ups
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