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Fitness To The Tenth Power

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Saturday wod

6 July, 2018 (21:54) | WODs | By: laurie

Partner wod

 

800m run with weight vest together

take vest off: one working at a time complete

AMRAP for 15 min (time starts when first runner gets back to the gym)

15 squats

10 push ups

5 pull ups

at the end of the 15 min AMRAP run 800m together without a vest.

Friday, July 6, 2018

6 July, 2018 (02:00) | WODs | By: derek

AMRAP 15 minutes:

  • 5 Ring Dips
  • 10 Overhead Squats (45lbs./65lbs.)
  • 15 Prisoner Get-Ups

Thursday, July 5, 2018

5 July, 2018 (02:00) | WODs | By: derek

Strength:

Shoulder Press C:

  • 2 x 70%, 80%; 1 x 85%; 1+ x 90%
  • Cluster: 4 x (4 x 1 @ 90%): Perform 4 sets of 1 rep resting 20 seconds between each, four times. Rest 2 minutes between the 4 large “cluster” sets.

New Strength Worksheet

Met-Con:

For Time:

  • 500 Single-Unders
  • 50 GHD Sit-Ups
  • 5 Wall-Walks

Wednesday, July 4, 2018

4 July, 2018 (02:00) | WODs | By: derek

Only one class at 9 am today! Happy 4th of July!!!

Shawn

Partner up: Run together and divide reps as needed with one athlete working at a time.

For Time:

  • Run 5 miles (w/o Vest) or 3 miles (w/Vest)

Run in 5 minute intervals, stopping after each to perform 50/30 squats and 50/30  push-ups before beginning the next 5 minute run interval. 

 

Shawn crossfit wod.

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

Tuesday, July 3, 2018

3 July, 2018 (02:00) | WODs | By: derek

Strength:

Deadlift C:

  • 2 x 70%, 80%; 1 x 85%; 1+ x 90%
  • Cluster: 4 x (4 x 1 @ 90%): Perform 4 sets of 1 rep resting 20 seconds between each, four times. Rest 2 minutes between the 4 large “cluster” sets.

New Strength Worksheet

Met-Con:

5 Rounds:

  • 10 Single-Arm Dumbbell Hang Power Snatch (35lbs./45lbs.)
  • 20 Overhead Lunge Steps (L=1, R=2; Single Dumbbell 35lbs./45lbs.)

Monday, July 2, 2018

2 July, 2018 (02:00) | WODs | By: derek

Strength:

Heavy Press Option B:

  • 3 x 70%, 80%, 85%; 3+ x 90%
  • Cluster: 3 x (3 x 2 @ 85%): Perform 3 sets of 2 reps resting 20 seconds between each, three times. Rest 2 minutes between the 3 large “cluster” sets.

New Strength Worksheet

Met-Con:

21-15-9

  • Front Squat (65lbs./95lbs.)
  • Kettlebell Swing (53lbs./70lbs.)
  • Calorie Row

Saturday wod

29 June, 2018 (22:05) | WODs | By: laurie

6 Rounds for Time (with a Partner, only one working at a time)

11 Clean-and-Jerks (135/95 lb)
16 Bar-Over Burpees
17 Box Jumps 24”
16 sit ups
11 deadlifts (95/135 lb)

Friday, June 29, 2018

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

AMRAP 20 minutes

  • 5 Pull-Ups
  • 10 Box Jumps (18″/24″)
  • 15 Hip Extensions
  • 200m Run

Thursday, June 28, 2018

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

Strength:

Squat Option B:

  • 3 x 70%, 80%, 85%; 3+ x 90%
  • Cluster: 3 x (3 x 2 @ 85%): Perform 3 sets of 2 reps resting 20 seconds between each, three times. Rest 2 minutes between the 3 large “cluster” sets.

New Strength Worksheet

Met-Con:

10!

  • Sumo Deadlift High Pull (55lbs./75lbs.)
  • Push-Ups
  • Toes-to-Bar

Wednesday, June 27, 2018

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

Weight Vest Wednesday

For Time:

3 Rounds:

  • 100 Jumping Jacks
  • 10 Burpees
  • 1 Rope Climb

Begin and end with an 800m run.