CrossFit Fishers
Making a Better You!
Category: WOD
WOD
11.15.13 Friday
Strength: Hang Power Clean 3-3-3-3-3 Cash Out 5 rounds 5 Hang Power Cleans 155/105 10 DeadLifts 155/105 5 Jerks 155/105 10 Pull-ups
11.14.13 Thursday
Strength: Overhead Squat 5-5-5-5-5 Cash Out 3 rounds 10 Overhead Squats 125/85 3 Bar Muscle-ups 30 Double Unders
11.13.13 Wednesday
No 10am: Open Gym today Strength: Front Squat 5-5-5-5-5 Cash Out AMRAP in 15 min 5 T2B 10 Push-up Releases 15 Air Squats 20 Sit-ups
11.12.13 Tuesday
Strength: Jerks 5-3-2-2-2 Cash Out 10-1 Jerks 135/95 Pull-ups W/ 20 double unders at the end of each round
11.11.13 Monday
Skill: Snatch Games Open 13.1 AMRAP in 17 mins 40 Burpees (6 inch touch above reach) 30 snatch 75/45 30 Burpees 30 snatches 135/75 20 Burpees 30 snatch 165/100 10 Burpees Snatches 210/120 (AMRAP)
11.08.13 Friday
Strength: Push Press 5-5-5-5-5 EMOTM for 20 mins Odd: 3 Clean and Jerk 155/105 Even: 5 Deadhang Pull-ups
11.07.13 Thursday
Strength: Deadlift 5×5 (75% of 1RM for all 5 set) Cash Out 3 rounds 10 Deadlifts 225/165 20 Pull-ups 10 K2E 20 Sit-ups
11.6.13 Wednesday
Strength: Front Squats 5-5-5-5-5 Cash Out 2 rounds 30 Double Unders 30 T2B 30 Front Squat 115/75 30 Burpees
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