CrossFit 10

Fitness To The Tenth Power

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Tuesday, Sept. 11, 2018

11 September, 2018 (02:00) | WODs | By: derek

AMRAP 20 minutes 1 second:

  • 9 Dumbbell Bench Press (30lbs./45lbs.)
  • 11 Step-Ups (30lbs./45lbs.)
  • 17 Calorie Row

 

Monday, Sept. 10, 2018

10 September, 2018 (02:00) | WODs | By: derek

Strength:

A: Upper Lift: Spend 10 minutes working up to 1 rep. max. or higher

B: Upper Lift: 5  x 2 @ 85%; Hip Mobility Stretch 1 minute between sets.

C: Lower Lift: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 30 second handstand hold; Hip Mobility Stretch 1 minute between sets.

New Strength Worksheet

Met-Con:

2 Rounds:

  • 25 GHD Sit-Ups
  • 30 Hip Extensions
  • 35 Single-Leg Squats (All left first round, All right second round.)

Saturday wod

7 September, 2018 (21:28) | WODs | By: laurie

20 min AMRAP

partner 1 rows 10 calories

partner 2 works on light weight DT

(switch)

  • 12 Deadlifts 85/125#
  • 9 Hang Power Cleans 85/125
  • 6 Push Jerks 85/125

(normal weights are 105/155)

Friday, Sept. 7, 2018

7 September, 2018 (02:00) | WODs | By: derek

AMRAP 10 minutes:

  • 50 Double-Unders
  • 15 Wallball (14lbs./20lbs.)

Rest 5 minutes / 50 GHD Sit-Ups (performed over the course of the 5 minutes).

AMRAP 10 minutes:

  • 500m Row
  • 15 Medicine Ball Cleans (14lbs./20lbs.)

Thursday, Sept. 6, 2018

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

The 9 am class will begin at 8:30 today! All other classes will be at normal times!

 

Strength:

A: Lower Lift: Spend 10 minutes working up to 1 rep. max. or higher

B: Lower Lift: 5  x 2 @ 85%; Lower Mobility Stretch 1 minute between sets.

C: Total Lift 2: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Kettlebell Swings; Shoulder Mobility Stretch 1 minute.

New Strength Worksheet

Met-Con:

3 Rounds:

  • 6 Deadlift (135lbs./185lbs.)
  • 12 Burpees
  • 18 GHD Sit-Ups

Wednesday, Sept. 5, 2018

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

Weight Vest Wednesday

AMRAP 16 minutes:

  • 4 Pull-Ups
  • 6 Knees-to-Elbows
  • 8 Air Squats
  • 200m Run

Tuesday, Sept. 4, 2018

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

Strength:

A: Upper Lift: Spend 10 minutes working up to 1 rep. max. or higher

B: Upper Lift: 5  x 2 @ 85%; Shoulder Mobility Stretch 1 minute between sets.

C: Lower Lift: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Overhead Dumbbell Lunges; Hip Mobility Stretch 1 minute.

New Strength Worksheet

Met-Con:

For Time:

  • 12 Power Snatch (55lbs./75lbs.)
  • 24 Push-Ups
  • 9 Power Snatch (55lbs./75lbs.)
  • 18 Push-Ups
  • 6 Power Snatch (55lbs./75lbs.)
  • 12 Push-Ups

Happy Labor Day!!

2 September, 2018 (21:46) | WODs | By: laurie

we will only have a 9 am class today!

Partner wod

4rounds: relay style

3 burpee box jump overs

6 C2B pull ups

6 squat cleans 55/75

once 4 rounds done run together 400m

4 rounds

3 burpee box jump overs

6 HSPU

20 cal row

once 4 rounds are done bear crawl from our mail box to Lauren’s mailbox, lunge walk back together

4 rounds

3 burpee box jump overs

20 a mat sit ups

20 wall balls

run 200m backwards together

 

Saturday wod

31 August, 2018 (22:02) | WODs | By: laurie

20:20 tabata

 

partner jump over burpees (resting partner lies on floor for partner to jump over)

alternating DB push press

24” box jumps

Pull ups

 

Friday, Aug. 31, 2018

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

EMOTM 16 minutes:

  • 1 Deadlift (Odd minutes; 80% functional 1RM Max. lower lift)
  • 2 Reps of an exercise from the list below (Even minutes)
  • Increase rep count by the initial amount each round. 2/4 for minutes 3 and 4, 3/6 for minutes 5 and 6, etc.

If the athlete is unable to complete the prescribed number of reps in the minute, she will continue following the clock noting how many reps short she is for each minute the schedule is not maintained. These reps can be made up in subsequent minutes, however the athlete may not “pay it forward”.

Motivational consequences: Any remaining reps may be completing after the time expires along with a matching amount of burpees.

Possible other exercises:

  • Prisoner Get-ups
  • Knees-to-Elbows
  • Box Jumps (18″)
  • Kettlebell Swings (35lbs./52lbs.)
  • Medicine Ball Cleans (14lbs./20lbs.)
  • Squat Thrusts