CrossFit 10

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Month: January, 2018

Wednesday, Jan. 31, 2018

31 January, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday AMRAP 15 minutes: 3 Ring Dips 6 Step-Ups (L=1, R=2) 9 Knees-to-Elbows  

Tuesday, Jan. 30, 2018

30 January, 2018 (02:00) | WODs | By: derek

50 Push-Up Challenge: 24 Push-Ups 10! Deadlift (135lbs./185lbs.) Box Jump (24″/30″) Prisoner Get-Ups  

Monday, Jan. 29, 2018

29 January, 2018 (02:00) | WODs | By: derek

50 Push-Up Challenge: 22 Push-Ups Strength: Back Squat: 5 x 40%, 50%, 60%; 5 x 75%,  3 x 85%, 1+ x 95% Shoulder Press: 5 x 40%, 50%, 60%; 5 x 75%,  2 x 85%, 1+ x 95% New Strength Worksheet Met-Con: 2 Rounds: 1 mile Run 100 Sit-Ups

Saturday wod

26 January, 2018 (22:40) | WODs | By: laurie

Card game Hearts: prisoner get up burpee Diamonds: wall ball sit ups Clubs: SDLHP with KB 53/70# Spades: bench press with DB Black joker: 50 partner clapping push ups Red joker: 50 tire flips with a jump through, split evenly however you like.

Friday, Jan. 26, 2018

26 January, 2018 (02:00) | WODs | By: derek

50 Push-Up Challenge: 20 Push-Ups. Saturday or Sunday. 22 Push-Ups. For Time: Row 1500m 3 Burpees every minute until row is completed. Rest 5 minutes 150 Double-Unders 3 Burpees every minute until reps are completed.

Thursday, Jan. 25, 2018

25 January, 2018 (02:00) | WODs | By: derek

50 Push-Up Challenge: 20 Push-Ups Strength: Bench Press: 5 x 40%, 50%, 60%; 3 x 80%, 85%, 3+ x 90% New Strength Worksheet Met-Con: Teams of 2 for Time: 50 Partner Wall-Balls 30 Toes-to-Bar (Per Team) 40 Partner Wall-Balls 40 Toes-to-Bar (Per Team) 30 Partner Wall-Balls 50 Toes-to-Bar (Per Team)  

Wednesday, Jan. 24, 2018

24 January, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday 10! (Descending and Ascending) Pull-Ups Lunge Steps Sit-Ups Descending reps are done with the weight vest. Once the athlete works down to the 1 sit-up, remove the weight vest and begin the ascending section with 2 Pull-Ups.  

Tuesday, Jan. 22, 2018

23 January, 2018 (02:00) | WODs | By: derek

50 Push-Up Challenge: 18 Push-Ups For Time: 21 Front Squats (75lbs./115lbs.) 7 Muscle-Ups 21 Hip Extensions 15 Front Squats (75lbs./115lbs.) 5 Muscle-Ups 15 Hip Extensions 9 Front Squats (75lbs./115lbs.) 3 Muscle-Ups 9 Hip Extensions  

Monday, Jan. 22, 2018

22 January, 2018 (02:00) | WODs | By: derek

50 Push-Up Challenge: 18 Push-Ups Strength: Deadlift: 5 x 40%, 50%, 60%; 3 x 80%, 85%, 3+ x 90% New Strength Worksheet Met-Con: 4 Rounds: 400m Run 7 Ring Dips 4 Clean & Jerk (95lbs./135lbs.)  

Saturday wod

19 January, 2018 (21:39) | WODs | By: laurie

Partner Tabata Box jumps Burpees Kettle bell swings Push press 55/75#