CrossFit 10

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Category: WODs

Wednesday, March 20, 2019

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

Strength: Shoulder Press: 6 x 3; 1 x 3+ (Volume 3s Wave) New Strength Worksheet 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: Deadlift: 6 x 3; 1 x 3+ (Volume 3s Wave) Bench Press: 6 x 3; 1 x 3+ (Volume 3s Wave) New Strength Worksheet 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: Deadlift: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x1; Max (Push 5s Wave) New Strength Worksheet 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 […]

Wednesday, March 13, 2019

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

Strength: Bench Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x1; Max (Push 5s Wave) New Strength Worksheet 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, […]

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)