CrossFit 10

Fitness To The Tenth Power

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Tuesday February 20th

19 February, 2018 (22:00) | WODs | By: laurie

20 min AMrap

150m row
5 HSPU
10 WB 16/20# (yes, 16#!!)
5 C2B pull ups

Monday February 19

18 February, 2018 (22:33) | WODs | By: laurie

4 rounds:

400m run
9 OH squats 65/95

Saturday wod

16 February, 2018 (21:53) | WODs | By: laurie

22 min AMRAP Partner wod.

150m row
7 burpees pull ups
15 slam balls
7 24” box jumps
15 WB sit ups

Alternate exercises with your partner.

Friday, Feb. 16, 2018

16 February, 2018 (02:00) | WODs | By: derek

50 Push-Up Challenge: 25 Push-Ups

32-27-21

  • Double-Unders
  • Flutter Kicks  w/6″ hold after reps are completed (e.g. 32 flutter kicks/32 second 6″ hold; L/R=1)

then

27-21-15

  • Box Jumps (20″)
  • AbMat Sit-Ups

then

21-15-9

  • Kettlebell Swings (35lbs./53lbs.)
  • Hip Extensions

 

Thursday, Feb. 15, 2018

15 February, 2018 (02:00) | WODs | By: derek

50 Push-Up Challenge: 24 Push-Ups

10 Rounds:

Every 2 minutes:

  • 10 Calorie Row
  • 5 Power Clean (65lbs./95lbs.)

Wednesday, Feb. 14, 2018

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

50 Push-Up Challenge: 22 Push-Ups

Weight Vest Wednesday

5 Rounds:

  • 10 GHD Sit-Ups
  • 5 Left Arm Overhead Dumbbell Lunge Steps (20lbs./30lbs.)
  • 5 Right Arm Overhead Dumbbell Lunge Steps (20lbs./30lbs.)

Tuesday, Feb. 13, 2018

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

50 Push-Up Challenge: 21 Push-Ups

5 Rounds:

  • 5 Dead-Hang Pull-Ups
  • 10 Burpees
  • 15 Wallball (14lbs./20lbs.)

Monday, Feb. 12, 2018

12 February, 2018 (02:00) | WODs | By: derek

50 Push-Up Challenge: 20 Push-Ups

5 Rounds:

  • 3 Deadlift (225lbs./155lbs.)
  • 7 Dumbbell Bench-Press (30lbs./45lbs.)

Rest 3 minutes

5 Rounds:

  • 3 Back Squat (135lbs./185lbs.)
  • 7 Dumbbell Push-Press (20lbs./30lbs.)

Rest 3 minutes

5 Rounds:

  • 3 Hang Power Snatch (65lbs./95lbs.)
  • 7 Renegade Rows (20lbs./30lbs.)

 

Saturday wod

9 February, 2018 (22:13) | WODs | By: laurie

Partner WOD

400 Meter Run together
100 weighted sit ups 25/45#
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 25/45#
8 burpees each
70 KB Swings
7 burpees each
60 Wall Balls
6 burpees each
50 Box Jump 24”
5 burpees each
40 Pull ups
4 burpees each
30 Calorie row
3 burpees each
20 T2B
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run together

Friday, Feb. 9, 2018

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

50 Push-Up Challenge: 19 Push-Ups

10!

  • Wall Ball (14lbs./20lbs.)
  • Sumo Deadlift High-Pull (55lbs./75lbs.)
  • Box Jumps (20″)
  • Push-Press (55lbs./75lbs.)