CrossFit Fishers
Making a Better You!
Category: WOD
WOD
9.25.13 Wednesday
Strength: Shoulder Press 5-3-2-1-1 Cash Out 3 rounds of 10 Jerk 155/105 15 T2B Rest 1min 3 rounds 10 Hang Power Cleans 155/105 15 Burpee Box Jumps 24/20 (15 min Cap)
9.24.13 Tuesday
Strength: Thruster 5-3-2-1-1 Cash Out AMRAP in 12 mins 200 m run 5 Thrusters 135/95 10 Pull-ups http://www.rxsmartgear.com/jump-ropes/ Pick color of jump rope handles, then thickness of cable (elite 2.6 and color of cable) Height Equals Cable Length So if your 5’4 your cable… Continue Reading “9.24.13 Tuesday”
9.20.13 Friday
Strength: Deadlifts 3-3-3-3-3 Cash Out Start w/ 400m run then… 5 rounds of 5 Deadlifts 225/185 10 burpees 5 deadhang pull-ups End with 400m run 15 min cap “Half Shirt Friday”
9.18.13 Wednesday
Strength: Push Press 3-3-3-3-3 Cash Out 800m run 21 push press 115/75 21 T2B 400m run 15 push press 115/75 15 T2B 200m run 9 push press 115/75 9 T2B
9.17.13 Tuesday
Strength: Hang Squat Clean 3-3-3-3-3 Cash Out AMRAP in 12 mins 200 m run 6 Hang Squat Cleans 155/105 12 Deadlifts 155/105
9.16.13 Monday
Strength: Overhead Squats 5-5-5-5-5 Cash Out 10-1 Overhead Squats 95/65 C2B (15 min Cap)
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