CrossFit Fishers
Making a Better You!
Category: WOD
WOD
9.25.12 Tuesday
Strength: Shoulder Press Cash Out AMRAP in 7 min 3 Jerks 155/105 6 T2B 9 Box Jumps 30/24 (games style)
9.24.12 Monday
Strength: Deadlifts Cash Out 3RFT 400 m run 21 Body weight Deadlifts 15 Push-ups (on Dumbbells/plates) 9 pull-ups
9.21.12 Friday
NO “OPEN GYM” SUNDAY Strength: Power Clean Cash Out 3 rounds 50 Double Unders 10 Clean and Jerks 135/95 10 T2B
9.20.12 Thursday
200 m run 10 Power Snatch 115/75 20 WallBall 20/14 400 m run 15 Power Snatch 115/75 30 WallBall 20/14 800 m run 15 Power Snatch 115/75 30 WallBall 20/14 400 m run 10 Power Snatch 115/75 20 WallBall 20/14 200 m run
9.19.12 Wednesday
Strength: Back Squat Cash Out AMRAP in 20 minutes 400 m run 20 K2C 15 Push-up Releases 10 Pull-up 5 Front Squats 135/95
9.18.12 Tuesday
Strength: Shoulder Press Cash Out 200 m run at the start of each round 21-15-9 Push Press 115/75 Box Jump 24/20 (games style)
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