CrossFit Fishers
Making a Better You!
Category: WOD
WOD
12.5.13 Thursday
Strength: Overhead squat 3-3-3-3-3 Cash Out 3 rounds 10 Overhead squats 115/75 10 pull-ups 30 double Unders Then… 3 rounds 10 Power Snatches 115/75 10 Burpees 30 sit-ups
12.4.13 Wednesday
Strength: Deadlift 3-3-3-3-3 Cash Out 4 rounds 10 Deadlifts 225/155 10 C2B 400 m run Finish w/ 40 Wall Balls 20/14
12.3.13 Tuesday
Strength: Clean and Jerk 3-3-3-3-3 Games Open WOD 13.4 AMRAP in 7 mins 3 clean and Jerks 135/95 3 T2B 6 clean and Jerk 135/95 6 T2B 9 clean and Jerk 135/95 9 T2B 12,15,18,21…etc
12.2.13 Monday
Strength: Back Squat 5-5-5-5-5 Cash Out/Paleo WOD 400 m run 3 rounds of 10 front squats 75/55 20 K2C 10 Burpees Paleo Challenge People: Final Day!! Weigh-in Body Comp Paleo WOD restest Food Journal review Monday, December 9th: Paleo Dessert Night after the 6:30… Continue Reading “12.2.13 Monday”
11.29.13 Friday
Friday Hours 10a WOD class 11a WOD class 8p WOD class Strength: Push Press 5-5-5-5-5 Cash Out 21-15-9 Push Press 125/85 Burpees Sit-ups Finish with 6 bar muscle-ups
11.28.13 Thanksgiving Day
Happy Thanksgiving Everyone! Thanksgiving Day 10am Turkey WOD Black Friday 10am 11am 8pm Saturday Normal hours
11.27.13 Wednesday
“Filthy Fifty” For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 Step lunges 50 Knees to elbows 50 Push press, 45 pounds 50 Supermans 50 Wall ball shots, 20/14 50 Burpees 50 Double unders Compare to 8.3.12
11.26.13 Tuesday
Strength: Front squats sets of 3’s Cash Out 2 rounds 7 Squat Cleans 135/95 7 C2B 7 HSPU Rest 1 min 2 rounds 7 Hang Squat Cleans 135/95 7 Dead hang Pull-ups 7 Burpees Rest 1 min 2 rounds 7 Front squat 135/95 7… Continue Reading “11.26.13 Tuesday”
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