CrossFit 10

Fitness To The Tenth Power

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Wednesday, Dec. 26, 2018

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

Happy Boxing Day!

Partner WOD

Card Game

  • Clubs: Step-Ups (L=1, R=2)
  • Diamonds: Mule Kick to Plank w/Push-Up
  • Hearts: Decline Plank “Around the Worlds”
  • Spades: Box Jumps
  • Even reps 18″ / Odd reps 24″
  • Black/Red Joker: Athletes each perform 5 reps of each exercise on a 30″ box.
  • Weight Vest Option: Wear a weight vest and only use a 20″ box (including Joking reps).

Monday, Dec. 24, 2018

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

There will only be a 9am class today and only a 9am class on December 26! 

12 Days of Christmas

  • 1 Wall Walk
  • 2(00)m Run 
  • 3 Ring Dips
  • 4 Burpees
  • 5 Overhead Squats (55lbs./75lbs.)
  • 6 Hip Extensions
  • 7 GHD Sit-Ups
  • 8 Dumbbell Lunge Steps (L=1, R=2; 20lbs./30lbs.)
  • 9 Kettlebell Swings (35lbs./52lbs.)
  • 10 Pull-Ups
  • 11 Calorie Row/Bike
  • 12 Thrusters (55lbs./75lbs.)

Saturday wod

21 December, 2018 (22:17) | WODs | By: laurie

25 Minute AMRAP

partner up and split work any way you want!
20 burpees
20 Slam balls
20 pullups
15 Burpees
15 Slam balls
15 Pullups
10 burpees
10 Slam balls
10 Pullups
5 Burpees
5 Slam balls
5 Pull-ups
Start over once you finish a round!

Friday, Dec. 21, 2018

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

3 Rounds of each triplet:

  • 23 GHD Sit-Ups
  • 17 Calorie Row
  • 11 Dumbbell Push-Press (30lbs./45lbs.)

And

  • 23 Hip Extensions
  • 17 Box Jumps (20″/24″)
  • 11 Pull-Ups 

 

 

Thursday, Dec. 20, 2018

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

Strength:

  • Hang Power Clean: 3-3-3-3-3-3-3

Met-Con:

“Griff”

  • 800m Run
  • 400m Run Backwards
  • 800m Run
  • 400m Run Backwards

OR

3 Rounds:

  • 500m Row
  • 400m Run
  • 50 Double-Unders

 

Wednesday, Dec. 19, 2018

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

Weight Vest Wednesday

  • 1 mile Farmers’ Walk (20lbs./30lbs.)
  • Every time the weight is put down the athlete must do 5 Burpees.

OR

  • 1 mile Overhead Plate Carry (25lbs./35lbs.)
  • Every time the weight is put down or rests against the body the athlete must do 5 Burpees.

If another athlete passes another while one of them is doing burpees, the passing athlete has the option of switching the weights with the athlete doing the burpees.

Tuesday, Dec. 18, 2018

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

6 Rounds:

  • 45 seconds to perform 1 Sumo Deadlift High-Pull and 5 Medicine Ball Cleans
  • 30 seconds to perform 2 Sumo Deadlift High-Pulls and 3 Medicine Ball Cleans
  • 15 seconds to perform 3 Sumo Deadlift High-Pulls and 1 Medicine Ball Clean
  • 55lbs./75lbs. and 14lbs./20lbs.

Rest as needed:

4 Rounds:

  • 45 seconds to perform 5 Prisoner Get-Ups and Max. Rep Abmat Sit-Ups
  • 30 seconds to perform 3 Prisoner Get-Ups and Max. Rep Abmat Sit-Ups
  • 15 seconds to perform 1 Prisoner Get-Up and Max. Rep Abmat Sit-Ups

Monday, Dec. 17, 2018

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

Strength:

  • Split Jerk: 3-3-3-3-3-3-3

Met-Con:

3 Rounds:

  • 10 Kettlebell Swings (53lbs./70lbs.)
  • 20 Knees-to-Elbows

Saturday wod

14 December, 2018 (21:59) | WODs | By: laurie

Partner up!

 21 minute EMOM

Partner 1: 8 dumbbell hang power snatches (L+R=1) 

partner 2: 8 OHS 

HOW: Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the reps is the rest period. Every third minute, both partners complete 10 burpees. 

Friday, Dec. 14, 2018

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

EMOTM 7 minutes:

  • 14 Calorie Row
  • Max. Rep Hang Power Cleans (65lbs./95lbs.)

Rest as needed

EMOTM 7 minutes:

  • Lowest round of Hang Power Cleans from above
  • Max. Calorie Row