CrossFit 10

Fitness To The Tenth Power

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Wednesday, March 20, 2019

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

Strength:

Weight Vest Wednesday:

For Time:

  • 1 mile (1600m) Ruck
  • 100 Weight Vest Thrusters
  • Partition distance/reps as needed.

Or

  • 800m Overhead Lunge Walk (Single Dumbbell; 20lbs./30lbs.)

Tuesday, March 19, 2019

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

5 5 minute rounds:

  • 15 Sit-Ups (Feet against wall; touch toes)
  • 12 Burpees
  • 9 Prisoner Get-Ups
  • 6 Power Cleans (95lbs./135lbs.)

Monday, March 18, 2019

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

Strength:

Met-Con:

3 Rounds:

  • 500m Row
  • 7 Strict Pull-Ups
  • 14 Push-Ups

Saturday wod

15 March, 2019 (22:13) | WODs | By: laurie

Partner up!

Partner 1

Work on AMRAP

2 wall balls

2 box jumps

2 DB man makers

Add 2 reps each round

Partner 2:

Run to mail box, lunge walk back to deck and run to relieve your partner!

Friday, March 15, 2019

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

Open WOD 19.4

For Total Time:

3 Rounds:

  • 10 Snatches (65lbs./95lbs.)
  • 12 Bar-Facing Burpees

Rest 3 minutes

3 Rounds:

  • 10 Bar Muscle-Ups
  • 12 Bar-Facing Burpees

Thursday, March 14, 2019

14 March, 2019 (02:00) | WODs | By: derek

Strength:

Met-Con:

15 minutes to complete:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats
  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Squats
  • 20 Pull-Ups
  • 40 Push-Ups
  • 60 Squats
  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Squats
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats

Wednesday, March 13, 2019

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

Strength:

Weight Vest Wednesday:

4 Rounds:

  • 400m Run
  • 40 Sit-Ups w/feet against wall. Hands must touch toes.
  • 4 Kick-Ups to Handstand w/10 second hold.



Tuesday, March 12, 2019

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

7 Rounds:

  • 15 Calorie Row
  • 12 Kettlebell Swings (35lbs./52lbs.)
  • 9 Toes-to-Bar

Monday, March 11, 2019

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

Strength:

  • Squat: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x1; Max (Push 5s Wave)
  • Sh. Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x1; Max (Push 5s Wave)
  • New Strength Worksheet

Met-Con:

12! (Evens Only)

  • Barbell Lunge (Bar in same position as squat, weight same as first set)
  • Dumbbell Burpee Deadlift (20lbs./30lbs.)

Saturday wod

8 March, 2019 (21:16) | WODs | By: laurie

Partner up!

Card game:

Hearts: prisoner get up burpee

Clubs: hang cleans 65/95#

Spades: dumbbell bench press

Diamonds: KB swings

Red jokers: 50 partner pull up/toes to bar (50 as a team)

Black joker: 10 over/unders with partner (10 each)