CrossFit 10

Fitness To The Tenth Power

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Monday, Feb. 25, 2019

25 February, 2019 (02:00) | WODs | By: derek

Strength:

  • Squat: 5 x 5; 1 x 5+ (Volume 5s Wave)
  • Shoulder Press: 5 x 5; 1 x 5+ (Volume 5s Wave)

New Strength Worksheet

Met-Con:

21-15-9

  • Good Mornings (55lbs./75lbs.)
  • Knees-to-Elbows

Saturday wod

22 February, 2019 (22:40) | WODs | By: laurie

For time:

50 Walking Lunges
40 Pull-Ups
100 Box Jumps (18”)
40 Double-Unders
50 Bench press (35/50# dumb bells)
40 Burpees
60 Kettlebell Swings (36/54#)
60 Sit-Ups
40 Dumbbell Hang Squat Cleans (35/25 lb)
50 Back Extensions
60 Ring push ups
6 Rope climbs
One person works at a time. Can be done in any order but you must complete the exercise before choosing another one.

Friday, Feb 22, 2019

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

Open WOD 19.1

AMRAP 15 Minutes

  • 19 Wall Ball (W: 14lbs./9′; M: 20lbs./10′)
  • 19 Calorie Row

You will have the chance to do this on Monday if you cannot be here today!

Thursday, Feb 21, 2019

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

Strength:

  • Squat: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave)

New Strength Worksheet

Met-Con:

5 Rounds:

  • 15 Calorie Row
  • 10 Overhead Lunge Steps (L=1, R=2; Single Dumbbell 25lbs./40lbs.)
  • 5 Burpees

Wednesday, Feb. 20, 2019

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

Strength:

  • Shoulder Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave)

New Strength Worksheet

Weight Vest Wednesday:

10!

  • Push-Up
  • Box Jump (20″)

Tuesday, Feb 19, 2019

19 February, 2019 (02:00) | WODs | By: derek

20 Rounds:

  • 5 Barbell Roll-Outs
  • 3 Hang Power Snatch (55lbs./75lbs.)
  • 1 Wall Walk

Monday, Feb 18, 2019

18 February, 2019 (02:00) | WODs | By: derek

Strength:

  • Deadlift: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave)
  • Bench Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave)

New Strength Worksheet

Met-Con:

3 Rounds:

  • 30 Double-Unders
  • 20 Abmat Sit-Ups
  • 10 Toes-to-Bar

Saturday wod

15 February, 2019 (23:11) | WODs | By: laurie

22 min amrap

Person 1 “verses” person 2

person 1 will 12 cal while person 2 works on AMRAP 22 min

you are trying to get more reps than your partner!

AMRAP

3 box jump overs 24”

Max rep hang power clean 55/75#

Switch, you cannot start your box jump overs until your partner gets on the rower and says go!

score = max rep hpc

 

Friday, Feb. 15, 2018

15 February, 2019 (02:00) | WODs | By: derek

 

There is not a 4pm today!

AMRAP 18 minutes:

  • 3 Tire Flips
  • 6 Box Jumps (20″/24″)
  • 9 Wallball (14lbs./20lbs.)

Thursday, Feb. 14, 2018

14 February, 2019 (02:00) | WODs | By: derek

Strength:

  • Deadlift: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave)

New Strength Worksheet

Met-Con:

20! (Evens Only)

  • Push-Ups (Ascending)
  • Double-Unders (Descending)