CrossFit 10

Fitness To The Tenth Power

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Tuesday, Aug. 14, 2018

14 August, 2018 (02:00) | WODs | By: derek

5 Rounds:

  • 20 Virtual Shovel (35lbs./45lbs.; 20″ Box; 10/side)
  • 200m Farmer Walk (25lbs./45lbs.)
  • 2 Rope Climbs

Monday, Aug. 13, 2018

13 August, 2018 (02:00) | WODs | By: derek

Strength:

Getting ready for the next Strength cycle. Spend 20 minutes working up to a 1 Rep Max with a single lift selected from the following list not including the lift selected last week:

Total Lift 2:
Clean/Jerk
Hang Power Clean/Jerk
Hang Squat Clean
Hang Squat Snatch
Overhead Squat
Power Clean
Power Snatch
Squat Clean
Squat Snatch
Thruster

Met-Con:

20-18-16-14-12-10-8-6-4-2

  • Double-Unders
  • Dumbbell Lunge Steps (L=1, R=2; 25lbs/40lbs.)
  • Wallball Sit-Ups

Saturday wod

10 August, 2018 (19:59) | WODs | By: laurie

obstacale course was so fun last week. . . . 

Teams:

1 person works on AMRAP while other team members do course below, then switch.

 

AMRAP

10 BE

10 GHD sit ups

10 burpees

 

obstacle course:

box jump run

tire hops

zig zag run on deck

slam ball throw up to the driveway

10 squats on med balls at driveway, carry ball to Lauren’s driveway and do 10 more squats, return back to gym doing the opposite back to relieve your partner on the AMRAP

Friday, Aug. 10, 2018

10 August, 2018 (02:00) | WODs | By: derek

21-15-9

  • Box Jumps (20″/24″)
  • Pull-Ups
  • Rest 3 minutes

14-10-6

  • Box Jumps (24″/30″)
  • Chest-to-Bar Pull-Ups
  • Rest 3 minutes

7-5-3

  • Box Jumps (28″/36″)
  • Strict Pull-Ups

 

Thursday, Aug. 9, 2018

9 August, 2018 (02:00) | WODs | By: derek

Strength:

Getting ready for the next Strength cycle. Spend 20 minutes working up to a 1 Rep Max with a single lift selected from the following:

Lower Lift:
Back Squat
Box Squat
Deadlift
Front Squat
Lunge (Weight front or back)

 

Met-Con:

10!

  • Sumo Deadlift High-Pull (Kettlebell; 35lbs./52lbs.)
  • Wallball (10-12lbs./16lbs.)

Wednesday, Aug. 8, 2018

8 August, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

3 Rounds of each triplet:

With Vest:

  • 1 minute Abmat Sit-Ups
  • 1 minute Burpees
  • 1 minute Step-Ups

Without Vest:

  • 1 minute Prisoner Get-Ups
  • 1 minute Ring Dips
  • 1 minute Air Squat

Alternate triplets with a 1 minute rest between

Tuesday, Aug. 7, 2018

7 August, 2018 (02:00) | WODs | By: derek

For Time:

  • 50 Kettlebell Swings (35lbs./52lbs.) / 10 Calorie Row
  • 40 Kettlebell Swings (35lbs./52lbs.) / 20 Calorie Row
  • 30 Kettlebell Swings (35lbs./52lbs.)/ 30 Calorie Row
  • 20 Kettlebell Swings (35lbs./52lbs.) / 40 Calorie Row
  • 10 Kettlebell Swings (35lbs./52lbs.) / 50 Calorie Row

Monday, Aug. 6, 2018

6 August, 2018 (02:00) | WODs | By: derek

Strength:

Getting ready for the next Strength cycle. Spend 20 minutes working up to a 1 Rep Max with a single lift selected from the following:

Total Lift 1:
Clean/Jerk
Hang Power Clean/Jerk
Hang Squat Clean
Hang Squat Snatch
Overhead Squat
Power Clean
Power Snatch
Squat Clean
Squat Snatch
Thruster

 

Met-Con:

3 Rounds:

  • 400m Run
  • 20 Hip Extensions
  • 10 Toes-to-Bar

Saturday wod

3 August, 2018 (20:56) | WODs | By: laurie

23 min team wod:

one rower for max calories

partners will run obstacle course and rotate in with rower. Each obstacle round completed adds 5 cal to your total at end of wod.

obstacle course:

tire run

15 KB swings

box jump run

Odd object carry to drive way

run To man hole cover without odd object. 

Do it in reverse back to gym and switch out rower. 

Friday, Aug. 3, 2018

3 August, 2018 (02:00) | WODs | By: derek

10!

  • Single Arm Dumbbell Push-Press (Using two dumbbells; L/R =1; 30lbs./45lbs.)
  • Tire Flips
  • Mountain Climbers x5 (50, 45, 40, 35, 30, 25, 20, 15, 10, 5)