CrossFit 10

Fitness To The Tenth Power

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Saturday wod

19 July, 2019 (21:29) | WODs | By: laurie

Card game

Partners

~ Zoe is super cool ~

Clubs: dumb bell bench press

Spade: hang squat cleans

Diamond: wall ball

Heart: jack knives

Red joker: 4 rope climbs

Black Joker: 100 Jumping Jacks with Weight Vest

Friday, July 19, 2019

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

Partner WOD

AMRAP 25 minutes:

  • 1000m Row
  • 50 Synchronized Air Squats
  • 20 Tire Flips

Thursday, July 18, 2019

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

Strength:

Met-Con:

4 Rounds:

  • 12 Sumo Deadlift High Pull (55lbs./75lbs.)
  • 24 GHD Sit-Ups
  • 12 Push Press (55lbs./75lbs.)
  • 24 Hip Extensions

Wednesday, July 17, 2019

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

Strength:

Weight Vest Wednesday:

3 Rounds:

  • 200m Run
  • 10 Chest-to-Bar Pull-Ups
  • 200m Run
  • 20 Push-Ups
  • 200m Run
  • 30 Flutter Kicks (L=1, R=2)

Tuesday, July 16, 2019

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

For Time:

  • 63 / 45 / 27 Double-Unders
  • 42/ 30 / 18 Kettlebell Swings (35lbs./52lbs.)
  • 21 / 15 / 9 Burpees

Follow each round with:

  • 30 second Left-Side Plank
  • 30 second Reverse Plank
  • 30 second Right-Side Plank
  • 30 second Front Plank

Monday, July 15, 2019

15 July, 2019 (02:00) | WODs | By: derek

Strength:

  • Squat: 1 x 1; 1 x 1; 4 x 3; 1 x 3+ (Intensity 3’s Wave)
  • Shoulder Press: 1 x 1; 1 x 1; 4 x 3; 1 x 3+ (Intensity 3’s Wave)
  • New Strength Worksheet

Met-Con:

4 Rounds:

Every 3 minutes:

  • 9 Box Jumps (24″/30″)
  • 12 Bar Bell Roll-Outs
  • 15 Knees-to-Elbows

Saturday wod

12 July, 2019 (20:46) | WODs | By: laurie

Partner up and split reps any way you want:


5 Rounds

10 Deadlift (115/75)
10 Power Clean
10 Front Squat
10 bar hop burpees

After each round partners will work together to complete each of the following:
Round 1: tire drag from Lauren’s mailbox to pet waste station and back
Round 2: Punch bag carry same distance as above
Round 3: bear crawl same distance
Round 4: leap frog ball throw same distance
Round 5: 40 pull ups

Friday, July 12, 2019

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

Tabata

  • Prisoner Get-Ups
  • Dumbbell Lunge Steps (L=1, R=2, 20lbs./30lbs.)
  • Reverse Singles
  • Kettlebell Swings (35lbs./52lbs.)

Thursday, July 11, 2019

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

Strength:

Met-Con:

10 minutes to get 1RM weighted pull-up (strict or kipping).

Wednesday, July 10, 2019

10 July, 2019 (02:00) | WODs | By: derek

Strength:

Weight Vest Wednesday:

10!

  • Burpees
  • Box Jump
  • Barbell Roll-Outs