CrossFit Fishers
Making a Better You!
4.7.20
WOD
3 rounds
3 clean and jerks 135/95 DB/ Jugs
6 Bar facing Burpees
12 T2B or 20 v-ups
Rest 1 Min
3 Rounds
4 Front Squats “ “
8 push-ups releases
16 double Unders or side go side jumps
Rest 1 Min
3 rounds
5 Hang power clean “ “
10 scissor jumps or lunges
20 1 leg scissor lifts (watch video)
4.6.20
WOD
800-600-400-200
Run
16-12-8-4
Pull-ups or jump touches
24-18-12-6
Wall Balls or goblet squats
Sit-ups
Step lunges
04.01.20 Wednesday
Strength: Hang Power Cleans
WOD
EMOTM for 18 mins
1st 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-Ups
3rd Min 8 DB snatches 50/35 or 8 Goblet squats
03.31.20 Tuesday
Strength: Front Rack Lunges
WOD
21-15-9
Front Rack Lunges 95/65 DB 35/20×2 jugs
Box jumps
Burpees
Rest 1 Minute
9-15-21
Mountain Climbers
Front Squats same weight as lunges
Sit-up weighted
Event Format
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.
03.30.20 Monday
Strength: Thrusters
WOD
AMRAP in 18 Mins
10 thrusters 95/65 DB/35/20 jugs
5 pull-ups or 5 jump touches
20 double Unders or 20 side to side jumps
20 supermans
20 sit-ups
200 m run
03.29.20 Sunday
5km
03.28.20 Saturday
Strength: power cleans
WOD
AMRAP in 2O Mins
Murph Prep
5 Power Cleans 135/95 or 5 Hang Power Cl. DB/jugs
10 push-ups
20 Air Squats
30 V-ups
03.27.20
Strength: Back Squats
WOD
10-1
Goblet squats w/ KB or DB
Deadhang pull-ups or jump touches
Burpees over KB or DB
20-2
V-ups
Kick-outs
For time
03.26.20 Thursday
Strength: Bench Press
Partner WOD
Black Jack Partner WOD
Alternating movements
Sit-ups
20-1 (partner A)
20-1 (partner B)
Push-ups
1-20 (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 Partner A. Partner A will do one push-up, they GTag Partner B. Partner B will do 1 Push-up. The next Rd 19 19 and 2 2 then 18 18 and 3 3 etc… until 1 1 20 20
A B
20 20
1 1
19 19
2 2
18 18
3 3
17 17
4 4
Etc..
.03.25.20 Wednesday
Strength Push Jerks
WOD
EMOTM for 18 mins
EMOTM for 18 mins
1st 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 lbs
CFF Gear
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