CrossFit Fishers
Making a Better You!
Category: WOD
WOD
10.28.12 Sunday
Sunday: Open Gym 1pm-3pm Starting next Saturday (Nov 3) we will be changing the 9am open gym class to Olympic Lifting class. We will work on the skills of the Snatch and Clean & Jerk.
10.26.12 Friday
Strength: Power Cleans “666” 6 rounds of: 6 Power Cleans 165/115 6 T2B 6 Dead hang pull-ups Halloween Party at 8pm today!!!
10.25.12 Thursday
Start with 400 m run then: 21-18-15-12-9-6-3 of: Wall balls 20/14 Kettle bells swing 53/35 V-ups Box Jumps 24/20 Finish with 400 m run
10.24.12 Wednesday
Strength: Back Squats Cash Out 4 rounds 400 m run 10 Squat Cleans 135/95 10 Pull-ups
10.23.12 Tuesday
Strength: Shoulder Press Cash Out AMRAP in 14 mins 7 Snatches 125/75 21 DU’s 7 Push Press 125/75 21 K2C
10.22.12 Monday
Strength: Deadlifts Cash Out 200 m run 7 Deadlifts 275/185 21 pull-ups 200 m run 5 Deadlifts 275/185 15 pull-ups 200 m run 3 Deadlifts 275/185 9 pull-ups
10.20.12 Saturday
Barbells for Boobs Fundraiser 9am-noon $15 donation Teams of two will complete the following: “Helen” 3 rounds of 400 m run 21 KB Swings 53/35 12 pull-ups “Grace” 30 clean and jerks 135/95 No open gym/WOD class or baseline
10.19.12
Strength: power cleans Cash Out 5 rounds 400 m run 5 deadlifts 135/95 5 hang power clean 135/95 5 jerks 135/95 30 K2C (25 min cap)
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