CrossFit Fishers
Making a Better You!
Category: WOD
WOD
10.17.12 Wednesday
Strength: back squats Cash Out 10 Power Cleans 155/105 15 Box jumps 24/20 800 m run 10 Power Cleans 155/105 15 Box Jumps 24/20 800 m run 10 Power Cleans 155/105 15 Box Jumps 24/20
10.16.12 Tuesday
Strength: shoulder press Cash Out AMRAP in 10 min 21 DU’s 7 pull-ups 7 T2B 7 jerks 135/95
10.15.12 Monday
Strength: Deadlifts “Sugar Daddy” 200 m run 21 Deadlifts 225/155 21 push-up releases 200 m run 15 Deadlifts 225/155 15 push-up releases 200 m run 9 Deadlifts 225/155 9 push-ups releases
10.13.12 Saturday
Saturday’s Schedule: 9am Open Gym 10am WOD Class 11am Foundations/Free Baseline Sunday’s Schedule: 1pm-2pm Open Gym Taking donations for “Barbells for Boobs”
10.12.12 Friday
Strength: power cleans Cash Out 3 rounds for time 400 m run 21 goblet squats 25/45 12 pull-ups Then finish w/ 20 clean and jerks 135/95
10.11.12 Thursday
5 rounds 10 SDHP 75/55 20 Wall Balls 20/14 10’/9′ 10 pull-ups 20 K2C 10 burpees (lateral jumps over bar) (25 min cap)
10.10.12 Wednesday
Strength: Back Squat Cash Out 4 rounds 400 m run 7 Hang power snatch 95/65 7 Overhead Squats 95/65 14 T2B
10.9.12 Tuesday
Strength: Shoulder press Cash Out Start with 200 m run then.. 21-15-9 Thrusters 75/53 Burpee Pull-ups End with 200 m run
10.08.12 Monday
Strength: Deadlifts Cash Out AMRAP in 10 mins 5 Deadlifts 275/185 10 Pull-ups 20 V-ups 40 DU’s
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