CrossFit Fishers
Making a Better You!
Category: WOD
WOD
7.12.13 Friday
Saturday’s Schedule 11am WOD Class Noon Foundations/Free Baseline Strength: Jerks 5-3-3-1-1 Cash Out 7 rounds 7 Thrusters 125/85 7 Pull-ups 21 Sit-ups (15 Min Cap)
7.11.13 Thursday
Saturday’s Schedule 7/13/13 11am WOD Class Noon Foundations/Free Baseline 7/11/13 Strength: Deadlifts 5-5-3-3-3 Cash Out 3 rounds 400 m run 30 Wall Balls 20/14 10’/9′ 20 Deadlifts 215/135 10 T2B (15 min cap)
7.10.13 Wednesday
Strength: Power Cleans 5×5 Cash Out AMRAP in 20 min 2 Power Cleans 155/105 2 Burpee Box jumps 24/20 100 m run 4 Power Cleans 155/105 4 Burpee Box jumps 24/20 100 m run 6 Power Cleans 155/105 6 burpee box jumps 24/20 100… Continue Reading “7.10.13 Wednesday”
7.9.13 Tuesday
Strength: Overhead Squats 5×5 Cash Out 400 m run 20 Overhead Squat 95/65 20 K2C 20 Push Press 95/65 20 Pull-ups 20 Power Snatches 95/65 20 T2B 400 m run (15 min Cap)
7.8.13 Monday
Strength: Front Squats 5-3-3-2-1 Cash Out AMRAP in 10 mins 7 Jerks 155/105 7 Front Squats 155/105 7 T2B 200 m run
7.6.13 Saturday
Heats are 10:20, 10:40, 11:00, & 11:20. Come early to help score heats. First heat has 7 athletes. “Hope” 3 Rounds of: Burpees Power Snatch 75/53# Box Jumps, 24/20″ Thrusters 75/53# Chest to Bar Pull-ups To donate go to CrossFit Fishers Donation Page.
7.5.13 Friday
Saturday Hours 10:00 am – Noon only (CrossFit Hope) heats start at 10am and go every 20 minutes. No Baseline or Foundations classes. Skill – Split Jerks 5×5 Cash out 3 rounds for time 400m run 25 Wallballs 20/14# 10/9′ *rest 1 min after… Continue Reading “7.5.13 Friday”
7.4.13 Thursday
Saturday Hours 10:00am – Noon only (CrossFit Hope) heats start at 10am and go every 20 minutes. No Baseline or Foundations classes. “The Chief” 5 rounds of 3 min AMRAP 3 Power Cleans 135/95# 6 Push-ups 9 Squats Rest 1 min between rounds. Compare… Continue Reading “7.4.13 Thursday”
7.3.13 Wednesday
July 4th Schedule 10:00 am WOD 11:00 am WOD Strength: Deadlifts 5×5 Cash Out 200 m run @ the start of each round 21-18-15-12-9-6-3 Deadlifts 185/133 Push-ups Releases Pull-ups (20 min Cap)
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