CrossFit Fishers
Making a Better You!
Category: WOD
WOD
1.18.13 Friday
Paleo Challenge people: Bring in your journal for review! Saturday’s Schedule: gym closed for Inner Gym Challenge! Who’s the Baddest MoFo in the Gym:) Strength: Push Press 5-5-5-5-5 Cash Out 9-15-21 Squat cleans 95/65 Pull-ups
1.17.13 Thursday
Saturday 1/19/13 gym closed for Inner Gym Challege! Cost $10 Paleo Pitch-in at 1pm Strength: Deadlifts 7-7-7 Cash Out AMRAP in 15 mins 20 Box Jumps 24/20 10 pull-ups 20 sit-ups 10 wall balls 20/14 20 push-ups releases
1.16.13 Wednesday
Strength: Overhead Squat 5-5-5-5-5 Cash Out 10-1 Overhead Squats 75/53 Burpee Pull-ups
1.15.12 Tuesday
Strength: Thrusters 3-3-3-3-3 Cash Out AMRAP in 15 mins 5 Thrusters 155/105 10 T2B 20 Sit-ups 40 Double Unders
1.14.13 Monday
Strength: Hang Power Clean 3-3-3-3-3 Cash Out 3 rounds 9 hang power cleans 135/95 9 jerks 135/95 9 burpees (lateral jumps over bar)
1.12.13 Saturday
10am WOD Class 11am foundations/free baseline Noon Paleo Talk 1pm-3pm Weigh-in/Measure/pic
1.11.13 Friday
Strength: Deadlifts 5-5-5-5-5 “Annie” 50-40-30-20-10 Double Unders Sit-ups Compare to 11.22.12
1.10.13 Thursday
Strength: Jerks 5-5-5 “Cindy” AMRAP in 20 min 5 pull-ups 10 push-ups 15 air squats Compare to 5.23.11
1.9.13 Wednesday
Hang Power Snatches 3-3-3-3-3 Cash Out AMRAP in 15 mins 400 m run 7 Hang Power Snatch 95/65 7 Overhead Squat 95/65 7 T2B
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