CrossFit 10

Fitness To The Tenth Power

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Wednesday, Sept. 26, 2018

26 September, 2018 (02:00) | WODs | By: derek

Strength:

A: Lower Lift: Spend 10 minutes working up to 1 rep. max. or higher

B: Lower Lift: 5  x 2 @ 85%; Shoulder Mobility Stretch 1 minute between sets.

C: Upper Lift: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Overhead Dumbbell Lunge Steps; Hip Mobility Stretch 1 minute.

New Strength Worksheet

Met-Con:

4 Rounds:

  • 8 Back Squats @ 50% function 1 rep. max.
  • 200m Sprint
  • Rest 30 seconds

 

Tuesday, Sept. 25, 2018

25 September, 2018 (02:00) | WODs | By: derek

12!

  • Dumbbell Step-Ups (L=1, R=2; 25lbs./35lbs.)
  • GHD Sit-Ups
  • Dumbbell Push Press (25lbs./35lbs.)

Monday, Sept. 24, 2018

24 September, 2018 (02:00) | WODs | By: derek

Strength:

A: Total Lift 1: Spend 10 minutes working up to 1 rep. max. or higher

B: Total Lift 1: 5  x 2 @ 85%; Shoulder Mobility Stretch 1 minute between sets.

C: Lower Lift: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Overhead Dumbbell Lunge Steps; Hip Mobility Stretch 1 minute.

New Strength Worksheet

Met-Con:

21-15-9

  • Burpee Box Jumps (20″/24″)
  • Calorie Row

Saturday wod

21 September, 2018 (21:03) | WODs | By: laurie

Partner wod

25 min amrap

  • 100 Burpee Box Jump-Overs (18”)
  • 400 meter Run together
  • 100 Wall Balls
  • 400meter Run together
  • 100 pull ups
  • 400meter run

one person works at a time except, you run together 

Friday, Sept. 21, 2018

21 September, 2018 (02:00) | WODs | By: derek

AMRAP 15 minutes

  • 9 Prisoner Get-Ups
  • 6 Tire Flips
  • 3 Skin-the-Cats

Thursday, Sept. 20, 2018

20 September, 2018 (02:00) | WODs | By: derek

Strength:

A: Upper Lift: Spend 10 minutes working up to 1 rep. max. or higher

B: Upper Lift: 5  x 2 @ 85%; Shoulder Mobility Stretch 1 minute between sets.

C: Total Lift 1: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Broad Jumps; Hip Mobility Stretch 1 minute.

New Strength Worksheet

Met-Con:

21-15-9-15-21

  • Thrusters (35lbs./45lbs.)
  • GHD Sit-Ups

Wednesday, Sept. 19, 2018

19 September, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

For Time

  • 75 Squats
  • 3 Rope Climbs
  • 50 Squats
  • 2 Rope Climbs
  • 25 Squats
  • 1 Rope Climb

Tuesday, Sept. 18, 2018

18 September, 2018 (02:00) | WODs | By: derek

Strength:

A: Total Lift 2: Spend 10 minutes working up to 1 rep. max. or higher

B: Total Lift 2: 5  x 2 @ 85%; Shoulder Mobility Stretch 1 minute between sets.

C: Lower Lift: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Broad Jumps; Hip Mobility Stretch 1 minute.

New Strength Worksheet

Met-Con:

5 1 minute Rounds:

  • 10 Box Jumps (24″/30″)
  • Max. Rep Dumbbell Bench Press (45lbs./60lbs.)

 

Monday, Sept. 17, 2018

17 September, 2018 (02:00) | WODs | By: derek

5 3 minute rounds:

  • 5 Dumbbell Burpee Deadlifts (35lbs./50lbs.)
  • Max. Rep. Double-Unders

Saturday wod

14 September, 2018 (21:34) | WODs | By: laurie

20 min AMRAP partner  up

partner 1 

bench press 15 reps

box jumps 20 reps

who ever finishes first will do as many double unders as possible before partner completes assigned reps of their exercise- switch after each set.