CrossFit 10

Fitness To The Tenth Power

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Saturday wod

20 September, 2019 (22:06) | WODs | By: laurie

Partner tabata

Slam balls

KB swing with a bell touch on the floor between each rep

24” box jumps

BB roll outs

Friday, Sept. 20, 2019

20 September, 2019 (02:00) | WODs | By: derek

10 Rounds:

  • 1 minute Row for Calories
  • 25 – Calories rowed of any one of the following:
    • Curtis P’s (55lbs./75lbs.)
    • Bear Complex (55lbs./75lbs.)
    • Thrusters (65lbs./95lbs.)
    • Dumbbell Deadlift Burpees (30lbs./45lbs.)
  • 1 minute rest

Example: If the athlete rows 16 calories in the minute, she would then need to perform 9 of one of movements of her choice. A different exercise may be chosen for each round.

Thursday, Sept. 19, 2019

19 September, 2019 (02:00) | WODs | By: derek

10!

  • Goblet Squats (52lbs./70lbs.)
  • Sumo Deadlift High-Pulls (52lbs./70lbs.)
  • 20 Double-Unders after each round

Wednesday, Sept. 18, 2019

18 September, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday

AMRAP 15 minutes:

  • 15 AbMat Sit-Ups
  • 10 Tire Flips
  • 5 Chest-to-Bar Pull-Ups

Tuesday, Sept. 17, 2019

17 September, 2019 (02:00) | WODs | By: derek

6 Rounds:

  • 21 Jumping Jacks
  • 15 Push-Ups
  • 9 Overhead Squat (40% (Front Squat)/30%(Back Squat) Working 1RM)

Monday, Sept. 16, 2019

16 September, 2019 (02:00) | WODs | By: derek

For Time:

4 Rounds:

  • 400m Run
  • 8 Deadlift (80% Working 1RM)
  • 12 Toes-to-Bar

Saturday wod

13 September, 2019 (21:08) | WODs | By: laurie

Card game!!

Hearts: 3 count sit ups feet on the wall

Diamonds: tire jump back and forth

Spades: bear crawl steps holding dumb bells

Clubs: lunges

Black joker: 400 run west a weight vest

Red Joker: 50 pull ups as a team

Friday, Sept. 13, 2019

13 September, 2019 (02:00) | WODs | By: derek

13! (Odds Only)

  • Tire Flips
  • GHD Sit-Ups
  • Inverted Burpees
  • Flutter Kicks (4 count)

Thursday, Sept. 12, 2019

12 September, 2019 (02:00) | WODs | By: derek

AMRAP 20 minutes:

  • 200m Farmer’s Carry (25lbs./35lbs.)
  • 20 Calorie Row
  • 2 Rope Climb

Wednesday, Sept. 11, 2019

11 September, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday

With a partner run a combined total of 2001m (~1.25 miles)

Then individually

2 Rounds:

  • 11 Barbell Roll-Outs
  • 11 Step-Ups (L=1, R=2)
  • 11 Ring Dips
  • 11 Knees-to-Elbows
  • 11 Lunge Steps (L=1, R=2)
  • 11 Pull-Ups
  • 11 Hip Extensions
  • 11 Box Jumps
  • 11 Burpees