CrossFit Fishers
Making a Better You!
Category: WOD
WOD
10.4.13 Friday
Strength Deadlifts 3-3-3-3-3 Cash Out 21-15-9 Deadlift 225/155 Box jumps 24/20 Burpees
10.3.13 Thursday
Strength: back squat 5-5-5-5-5 Cash Out 4 rounds 400 m run 20 goblet squats 45/25 20 push-up releases 20 pull-ups 20 sit-ups
10.2.13 Wednesday
Strength: Jerks 5-3-2-1-1 Cash Out 200 m run 10 Jerks 165/115 200 m run 10 Power Cleans 165/115 200 m run 10 Hang Power Cleans 165/115 200 m run 10 Squat Cleans 165/115 200 m run 10 Front Squat 165/115
10.1.13 Tuesday
Strength: Hang Power Snatch 5-5-5-5-5 Cash Out 21-15-9 Hang Power Snatch 75/55 10-10-10 Wall Balls 20/14 10/9 21-15-9 Burpees
9.30.13 Monday
Strength: Squat Cleans 5-3-2-1-1 Cash Out 3 rounds 7 Squat Cleans 165/115 14 HSPU 200 m run
9.27.13 Friday
Strength Deadlift 7-7-7-7 Cash Out 4 rounds 200 m run 9 Deadlifts 225/155 6 HSPU 3 Burpee Bar Muscle-ups
9.26.13 Thursday
Strength: Front squats 5-5-5-5-5 Cash Out 400 m run then.. 10-1 Front Squat 155/105 1-10 C2B Finish w/ 400m run (20 min Cap) Congrats to Laura and Andrew on their newest CrossFitter:) Bridget Estelle born Monday 9/23/13 !!
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