CrossFit 10

Fitness To The Tenth Power

Skip to: Content | Sidebar | Footer

Monday, May 27, 2019

27 May, 2019 (02:00) | WODs | By: derek

Memorial Day Murph

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • 1 mile Run

Partition reps as needed.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Saturday wod

24 May, 2019 (21:29) | WODs | By: laurie

Don’t forget Monday at 9 am, we will host a community Murph wod, please join us and feel free to invite your friends!

Todays WOD

Card game:

Hearts: prisoner get ups

Diamonds: hang power cleans with DB

Spades: Burpees

Clubs: box jumps

Red: 50 partner WB

Black: 10 wall walks each

Friday, May 24, 2019

24 May, 2019 (02:00) | WODs | By: derek

6 Rounds Alternating Between:

  • 200m Farmers Walk (25lbs./35lbs.)
  • 10 Tire Flips

And

  • 400m Run
  • 2 Rope Climbs

Thursday, May 23, 2019

23 May, 2019 (02:00) | WODs | By: derek

Strength:

Met-Con:

30-25-20-15-10-5

  • Lunge Steps (L=1, R=2)
  • GHD Sit-Ups
  • Good Mornings (35lbs./45lbs.)
  • Hip Extensions

Wednesday, May 22, 2019

22 May, 2019 (02:00) | WODs | By: derek

Strength:

Weight Vest Wednesday:

For Time:

  • 1/2/3/4/5/4/3/2/1 Pull-Ups
  • 2/4/6/8/10/8/6/4/2 Push-Ups
  • 3/6/9/12/15/12/9/6/3 Squats

Tuesday, May 21, 2019

21 May, 2019 (02:00) | WODs | By: derek

EMOTM 16 minutes:

  • 6 Knees-to-Elbows
  • 4 Box Jumps (20″/24″)
  • 2 Dumbbell Hang Power Cleans (30lbs./45lbs.)

Monday, May 20, 2019

20 May, 2019 (02:00) | WODs | By: derek

Strength:

Met-Con:

3 Rounds:

  • 21 Calorie Row
  • 15 Wallball (14lbs./20lbs.)
  • 9 Power Snatch (55lbs./75lbs.)

Saturday wod

17 May, 2019 (18:59) | WODs | By: laurie

We will be running in the Cystic Fibrisis walk/run this morning at 9 in Suwanee,

Have a great weekend!

Friday, May 17, 2019

17 May, 2019 (02:00) | WODs | By: derek

7 Minute AMRAP

  • 21 Medicine Ball Cleans (14lbs./20lbs.)
  • 15 Kettlebell Swings (35lbs./52lbs.)
  • 9 Barbell Roll Outs

Rest 3 minutes

5 Minute AMRAP

  • 21 Kettle Bell Swings (35lbs./52lbs.)
  • 15 Barbell Roll Outs
  • 9 Medicine Ball Cleans (14lbs./20lbs.)

Rest 3 minutes

3 Minute AMRAP

  • 21 Barbell Roll Outs
  • 15 Medicine Ball Cleans (14lbs./20lbs.)
  • 9 Kettlebell Swings (35lbs./52lbs.)

Thursday, May 16, 2019

16 May, 2019 (02:00) | WODs | By: derek

Strength:

Met-Con:

15-12-9-6-3

  • Box Jump (28″/36″)
  • Power Snatch (55lbs./75lbs.)
  • Hip Extensions