CrossFit Fishers
Making a Better You!
Category: WOD
WOD
10.19.18 Friday
Strength: Deadlifts WOD 21-15-9 Deadlifts 225/155 HSPU Rest 2 mins 21-15-9 Power Cleans 135/95 Burpees Finish with 45 cal Row
10.18.18 Thursday
Strength: Shoulder Press Partner WOD AMRAP in 17 Mins 10 Bench Press 135/95 20/16 cal Row 30 Wall Balls 20/14 40 sit-ups
10.17.18 Wednesday
Strength: Back Squats WOD EMOTM For 18 Mins 1st Min: 8 Thruster 95/65 2nd Min: 10 Alt dB Snatches 50/35 3rd Min: 100 m run/row
10.16.18 Tuesday
Strength: Push Jerks WOD 10-1 Push Jerks 135/95 C2B Front Rack Lunges 135/95 20-2 Double Unders V-ups
10.15.18 Monday
Strength: Hang Squat Cleans WOD 5/3 Rings Muscle-ups 10 Hang Squat Cleans 135/95 20 Box Jumps 24/20 40 K2C 800 m run 50 Double Unders 800 m run 40 K2C 20 Box Jumps 24/20 10 Hang Squat Cleans 135/95 5/3 ring muscle-ups
10.13.18 Saturday
10am Team WOD Class 11:30am Mobility Class: Calves/scapula/pecs Noon – 1pm Open Gym
10.12.18 Friday
Strength: Deadlifts WOD AMRAP in 20 Mins 5 deadlifts 325/205 10 HSPU 20 v-ups 400 m run
10.11.18 Thursday
Strength: Bench Press WOD Partner WOD: Alt Rds AMRAP in 16 Mins 6 Power Cleans 135/95 10 burpees 16 sit-ups
10.10.18 Wednesday
Strength: Hang Power Snatch WOD: 1st Min 5 Hang Power Snatches 65% 2nd Min 10 Overhead Squat 65% 3rd Min 7 c2b
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