CrossFit 10

Fitness To The Tenth Power

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Monday, Jan. 7, 2019

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

Strength:

20 minutes working to establish 1RMs for:

  • Deadlift
  • Shoulder Press

Met-Con:

EMOTM for as long as possible

  • 1 Kettlebell Swing (36lbs./53lbs.)
  • 1 Goblet Squat (36lbs./53lbs.)
  • 3 Prisoner Get-Ups
  • Increase Kettlebell Swings and Goblet Squats by 1 each minute.

 

Saturday wod

4 January, 2019 (21:47) | WODs | By: laurie

Partner up!

  • 400 meter run with plate (one  person has a plate)
  • 25 Deadlifts 100 # (each) 
  • 400 meter run no plate
  • 25 Thrusters 45 #(each)
  • 400 meter Run with plate 
  • 25 Front Squats 45# (each)
  • 400 meter No plate
  • 25 Push Presses 45 #(each)
  • 400 meter run with plate
  • 25 pull ups
  • 400m run no plate

Friday, Jan. 4, 2019

4 January, 2019 (02:00) | WODs | By: derek

5 Rounds:

  • Row a sub 1:45/500m pace for as long as possible.
  • Using the time from above, complete as many GHD Sit-Ups as possible.
  • Rest as needed between rounds.

Thursday, Jan. 3, 2019

3 January, 2019 (02:00) | WODs | By: derek

For Time:

  • 15 Bar-hop Burpees
  • 5 Clean & Jerk (135lbs./185lbs.)
  • 12 Bar-hop Burpees
  • 4 Clean & Jerk (135lbs./185lbs.)
  • 9 Bar-hop Burpees
  • 3 Clean & Jerk (135lbs./185lbs.)

Wednesday, Jan. 2, 2018

2 January, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday

AMRAP 15 minutes:

  • 1 Pull-Up (Strict for Rx+)
  • 2 Push-Ups
  • 3 Squats
  • Increase rep counts by 1 each round.
  • First 12 minutes are with vest. Last 3 minutes without.

Athletes that participated in the New Years Day WOD have the option of substituting sit-ups for squats.

Happy new year!!

31 December, 2018 (14:52) | WODs | By: laurie

2019. . . Here we come!!

We decided to have a wod today at 9 am. We will be doing an unofficial hero wod in honor of a navy seal named Chad. He did this wod when training to climb Mt. Aconcagua. He passed away in October of 2018. This can be scaled to your level if you are unsure of it. 

1000 step ups on 20” box wearing a weight vest/ruck sack.

 

Monday wod

30 December, 2018 (20:16) | WODs | By: laurie

There will only be a 9 am class today! 

Partner up, divide reps any way you like!

5 rounds for time.

  • 50 calorie row
  • 40 wall ball sit ups
  • 30 double unders
  • 20 burpees
  • 10 tire flips

Saturday wod

28 December, 2018 (22:23) | WODs | By: laurie

Partner up

  • 1000m row
  • 100 walking lunge
  • 400m run (Carry a med ball)
  • 100 power cleans  75/115
  • 1000 single jump ropes
  • 100 bar facing burpees
  • 100 tire jump back and forth
  • 100 air squats
  • 1000m row

 

 

Friday, Dec. 28, 2018

28 December, 2018 (02:00) | WODs | By: derek

Partner WOD

15 Rounds Each Relay Style

  • 3 Prisoner Get-Ups
  • 2 Barbell Roll-Outs
  • 1 Curtis P (Power Clean, Lunge L/R, Push Press; 55lbs./75lbs.)

 

Thursday, Dec. 27, 2018

27 December, 2018 (02:00) | WODs | By: derek

5 Rounds:

  • 30 Double-Unders
  • 15 Knees-to-Elbows
  • 5 Deadlift (155lbs./225lbs.)