CrossFit 10

Fitness To The Tenth Power

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Month: August, 2017

Thursday, Aug. 31, 2017

31 August, 2017 (02:00) | WODs | By: derek

Strength: Power Clean: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85% Shoulder Press: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85% New Strength Worksheet Met-Con: 5-10-15-10-5 Lunge (Back Rack; L=1, R=2; 95lbs./135lbs.) Ring Dips  

Wednesday, Aug. 30, 2017

30 August, 2017 (02:00) | WODs | By: derek

Weight Vest Wednesday 4 4 minute Rounds: 400m Run 20 Flutter Kicks (L=1, R=2) Max. Rep. Pull-Ups Rest 1 minute

Tuesday, Aug. 29, 2017

29 August, 2017 (02:00) | WODs | By: derek

Dunn AMRAP 19 minutes: 3 Muscle-Ups 1 Shuttle Sprint 5/10/15 YARDS 6 Burpee Box-Overs (Jump over box; 20″)    Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, […]

Monday, Aug. 28, 2017

28 August, 2017 (02:00) | WODs | By: derek

Strength: Back Squat: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85% New Strength Worksheet Met-Con: 7-14-21-14-7 Overhead Dumbbell Sit-Ups (10lbs./15lbs.) Stiff-Leg Deadlift (65lbs./95lbs.) Box Jumps (28″/36″) Hang Squat Clean (65lbs./95lbs.)  

Saturday wod

25 August, 2017 (20:06) | WODs | By: laurie

Partner wod: you can work at the same time getting the 200s done. Must wait for partner to finish the d/u before moving on.. 50 Double Unders per partner 200 Pullups 40 Double Unders per partner 200 Pushups 30 Double Unders per partner 200 Situps 20 Double Unders per partner 200 Squats 10 Double Unders […]

Friday, Aug. 25, 2017

25 August, 2017 (02:00) | WODs | By: derek

AMRAP 14 minutes 10 Box Jumps (24″/30″) 7 Ring Dips 4 Hang Squat Cleans (65lbs./95lbs.)

Thursday, Aug. 24, 2017

24 August, 2017 (02:00) | WODs | By: derek

10 minutes: 1 Rep. Max Bench Press then For Time: 30 Power Snatches (55lbs./75lbs.) 50 Calorie Row 30 Power Snatches (55lbs./75lbs.)

Wednesday, Aug. 23, 2017

23 August, 2017 (02:00) | WODs | By: derek

Weight Vest Wednesday 4 Rounds: 200m Farmers’ Walk (20lbs./30lbs.) 20 Knees-to-Elbows 10 Burpees (add 5 Burpees every time the Farmers Walk or Knee-to-Elbows are broken up.) Use weight vest rather than ruck sack.

Tuesday, Aug. 22, 2017

22 August, 2017 (02:00) | WODs | By: derek

4 Rounds: 25 GHD Sit-Ups 3 Rope Climbs 400m Run

Monday, Aug. 21, 2017

21 August, 2017 (02:00) | WODs | By: derek

15 Minutes: 1 Rep. Max. Back Squat then 3 Rounds 10 Barbell Roll-outs 10 Good-Mornings (65lbs./95lbs.)