CrossFit Fishers
Making a Better You!
Category: WOD
WOD
11.7.12 Wednesday
Strength: Front Squats Cash Out 800 m run 9 front squats 185/125 18 C2B 400 m run 6 front squats 185/125 12 C2B 200 m run 3 front squats 185/125 6 C2B
11.6.12 Tuesday
Strength: Push Press Cash Out AMRAP in 12 mins 400 m run 5 Jerks 165/115 10 Pull-ups
11.5.12 Monday
Strength: Deadlifts Cash Out 3 rounds 12 T2B 9 Deadlifts 155/105 6 Hang Squat Cleans 155/105 3 Jerks 155/105
11.3.12 Saturday
9am Olympic weightlifting class: Snatches 10am WOD Class 11am free baseline/foundations (Only)
11.2.12 Friday
Strength: squat cleans 5-3-1-1-1 Cash Out 4 rounds 3 squat cleans 165/115 6 hspu 9 burpees 200 m run
11.1.12 Thursday
Skills: kipping pull-ups/hspu/DU’s “Randy” 75 power snatches 75/55 Compare to 6.7.12
10.31.12 Wednesday
Strength: Front Squats 5-3-1-1-1 Cash Out 4 rounds 10 front Squats 155/105 20 push-up releases 30 K2C 40 DU’s
10.30.12 Tuesday
Strength: Push Press 5-3-1-1-1 Cash Out Sectional WOD 12.3 AMRAP in 18 min of: 15 box jumps 24/20 12 push press 115/75 9 T2B
10.29.12 Monday
Strength: Deadlifts 5-3-1-1-1 Cash Out Start of each round, 200 m run 21-18-15-12-9-6-3 Body wt Deadlifts Pull-ups (20 min cap)
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