CrossFit Fishers
Making a Better You!
Category: WOD
WOD
4.7.20
WOD 3 rounds3 clean and jerks 135/95 DB/ Jugs6 Bar facing Burpees12 T2B or 20 v-ups Rest 1 Min 3 Rounds4 Front Squats “ “8 push-ups releases16 double Unders or side go side jumps Rest 1 Min 3 rounds5 Hang power clean “ “10… Continue Reading “4.7.20”
4.6.20
WOD 800-600-400-200Run16-12-8-4Pull-ups or jump touches24-18-12-6Wall Balls or goblet squatsSit-upsStep lunges
04.01.20 Wednesday
Strength: Hang Power Cleans WOD EMOTM for 18 mins1st Min complex 3 Hang Power Cleans 3 Front Squats 3 push Jerks 135/95 DB 50/35 jugs ?2nd Min 8 T2B or 12 K2C or 16 v-Ups3rd Min 8 DB snatches 50/35 or 8 Goblet squats
03.31.20 Tuesday
Strength: Front Rack Lunges WOD 21-15-9Front Rack Lunges 95/65 DB 35/20×2 jugsBox jumpsBurpees Rest 1 Minute 9-15-21Mountain ClimbersFront Squats same weight as lungesSit-up weighted
03.30.20 Monday
Strength: Thrusters WOD AMRAP in 18 Mins10 thrusters 95/65 DB/35/20 jugs5 pull-ups or 5 jump touches20 double Unders or 20 side to side jumps20 supermans20 sit-ups200 m run
03.28.20 Saturday
Strength: power cleans WOD AMRAP in 2O MinsMurph Prep5 Power Cleans 135/95 or 5 Hang Power Cl. DB/jugs10 push-ups20 Air Squats30 V-ups
03.27.20
Strength: Back Squats WOD 10-1Goblet squats w/ KB or DBDeadhang pull-ups or jump touchesBurpees over KB or DB20-2V-upsKick-outs For time
03.26.20 Thursday
Strength: Bench Press Partner WOD Black Jack Partner WODAlternating movementsSit-ups20-1 (partner A)20-1 (partner B) Push-ups1-20 (partner A)1-20 (partner B) When you start the timer, partner A will do 20 sit-ups, then ghost tag Partner B. Partner B will do 20 sit-ups, then Ghost Tag… Continue Reading “03.26.20 Thursday”
.03.25.20 Wednesday
Strength Push Jerks WOD EMOTM for 18 mins EMOTM for 18 mins1st Min: 10 overhead press with a (1 gallon jug of water)2nd Min: 12 step lunges with (2 gallon jugs of water)3rd Min: 45 seconds of marching planks Gallon of water weights 8… Continue Reading “.03.25.20 Wednesday”
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