CrossFit Fishers
Making a Better You!
Category: WOD
WOD
3.1.13 Friday
Strength: Front Squats Cash Out AMRAP in 12 mins 3 front squats 135/95 3 burpee pull-ups 6 front squats 135/95 6 burpee pull-ups 9 front squats 135/95 9 burpee pull-ups Etc… 12,15,18, 21, 24 Total reps count
2.27.13 Wednesday
Skill: Kipping Pull-up or Handstand Push-up Cash Out AMRAP 20 Min 20 Overhead step lunges 45/25 15 Push-up releases 20 K2C 15 Wall Balls 20/14
2.26.13 Tuesday
Skill: Snatch Grip Deadlifts 5×5 Cash Out 18-15-12-9-6-3 Hang power snatches 75/53 Box Jumps 24/20
2.25.13 Monday
Strength: Squat Cleans 3-3-3-3-3 Cash Out 3 rounds 7 clean and jerks 155/105 21 sit-ups 7 pull-ups 21 supermans
2.22.13 Friday
Friday’s Schedule 6am class (cancelled) 9am WOD class 6pm WOD class 7pm WOD class Strength: Jerks 5×5 Cash Out 7 rounds 7 jerks 155/105 7 C2B 7 Burpees
2.21.13 Thursday
Strength: Front Squats 5×5 Cash Out 10,9,8,7…3,2,1 Front Squats 135/95 T2B Wall Balls 20/14
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