CrossFit 10

Fitness To The Tenth Power

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Saturday wod

16 August, 2019 (21:08) | WODs | By: laurie

  • AMRAP (with a Partner) in 31 minutes
  • 31 Burpees
  • 31 Double-Unders
  • 31 Deadlifts (65/95)
  • 31 Push-Ups
  • 31 Box Jumps (20in)
  • 31 Hang Power Cleans (65/95)
  • 31 Air Squats
  • 31 Kettlebell Swings (36/54kg)
  • 31 Shoulder-to-Overheads (65/95)
  • 31 AbMat Sit-Ups
  • 31 calorie Row
  • 31 Wall Ball Shots

Friday, Aug. 16, 2019

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

5 Rounds:

  • 50 Flutter Kicks (L/R=1)
  • 25 Calorie Row
  • 5 Curtis P’s (Power Clean, Lunge L/R, Push Press; 65lbs./95lbs.)

Thursday, Aug. 15, 2019

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

9 2 minute rounds:

  • 18 Jumping Jacks
  • 6 Kettlebell Swings (35lbs./52lbs.)
  • 3 Back Squat (135lbs./185lbs.)

Wednesday, Aug. 14, 2019

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

Weight Vest Wednesday

Partner WOD

AMRAP 20 minutes:

  • 6 Pull-Ups
  • 12 Lunge Steps
  • 15 Air Squats

One athlete working at a time. Alternate exercises.

Tuesday, Aug. 13, 2019

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

Every 3 minutes for 18 minutes:

Alternate Between:

  • Run 400m
  • Abmat Sit-Ups

And

  • Run 200m
  • Burpees

Score is the combined number of sit-ups and burpees.

Monday, Aug. 12, 2019

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

10!

  • Dumbbell Deadlift (50lbs./70lbs.)
  • Dumbbell Bench Press (35lbs./50lbs.)
  • Dumbbell Hang Squat Clean (25lbs./35lbs.)

Saturday wod

9 August, 2019 (20:41) | WODs | By: laurie

  • AMRAP (with a Partner) in 30 minutes
  • Station 1:
  • From 0:00-10:00, Partner A:
  • 5 hspu
  • 50 Double-Unders
  • Partner B max rep AbMat Sit-Ups
  • Station 2:
  • From 10:01-20:00:
  • 30 jumping pull ups
  • 14 Box Jumps (24”)
  • Partner B performs Wall Sit
  • Station 3:
  • From 20:01-30:00;
  • 12 swan dives holding dumb bells
  • 400meter Run
  • Partner B performs Burpees*
  • Partner B performs the solo movement while Partner A does as many reps as possible of the couplet. Partners switch as needed during the amrap.

Friday, Aug. 9, 2019

9 August, 2019 (02:00) | WODs | By: derek

12! (Ascending) OR 6 Rounds of 5! (Ascending)

  • Wallball (14lbs./20lbs.)
  • Power Snatch (55lbs./75lbs.)
  • Prisoner Get-Up

Thursday, Aug. 8, 2019

8 August, 2019 (02:00) | WODs | By: derek

AMRAP 14 minutes:

  • 21 Kettlebell Swings (35lbs./52lbs.)
  • 14 Dumbbell Split Squats (7/side; 50% Working 1RM Bench Press)
  • 7 Dumbbell Bench Press (50% Working 1RM Bench Press)

Then

3 Rounds:

  • 30 second Plank
  • 30 second Left-side Plank
  • 30 second Reverse Plank
  • 30 second Right-side Plank

Wednesday, Aug. 7, 2019

7 August, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday

Partner WOD

12 Rounds each alternating:

  • 4 Box Jumps
  • 3 Push-Ups
  • 2 Tire Flips
  • 1 Kick-Up to Handstand
  • Partner A holds handstand until Partner B kicks-up

Individual option: Hold handstand for time taken to perform the previous three exercises.