CrossFit Fishers
Making a Better You!
Category: WOD
WOD
10.25.13 Friday
“Pink Friday” Skill: Kettle bell swings Cash Out 4 rounds 15 Push Press 115/75 20 K2C 15 Box Jumps 24/20 20 Push-up releases
10.24.13 Thursday
Strength: Power Snatch 5-5-5-5-5 Cash Out 3 rounds 400 m run 10 power snatches 125/85 10 C2B
10.23.13 Wednesday
Skill: Kettle Bell swings “Downward Spiral” 21 Thrusters 135/95 100 double unders 15 Thrusters 135/95 75 double unders 9 Thrusters 135/95 50 double unders
10.22.13 Tuesday
Strength: Hang Power Cleans 5-5-5-5-5 Cash Out AMRAP in 10 min of 10 Hang Power Cleans 115/75 10 Pull-ups 10 Burpees 30 Sit-ups
10.21.13 Monday
Strength: front squat 5-3-3-2-1 Cash Out 4 round 5 jerks 155/105 10 front squats 155/105 15 T2B 20 double unders
10.18.13 Friday
Strength: Jerks 5-5-5-5-5 Cash Out 3 rounds of 400 m run 21 box jumps 24/20 12 pull-ups Finish w/ 20 Clean and Jerks 135/95
10.17.13 Thursday
Strength: deadlifts 5-5-5-5-5 Cash Out 5 rounds 5 C2B 10 deadlifts 275/185 50 Double Unders
10.16.13 Wednesday
Strength: Hang Squat Snatch 5-5-5-5-5 Cash Out AMRAP in 15 mins 5 Hang Squat Snatch 95/65 10 Pull-ups 200 m run
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