CrossFit 10

Fitness To The Tenth Power

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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

Wednesday, May 15, 2019

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

Strength:

Weigh Vest Wednesday:

AMRAP 15 minutes:

  • 15 Double-Unders
  • 10 Push-Ups
  • 5 Knees-to-Elbows

Tuesday, May 14, 2019

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

4 Rounds:

  • 400m Run
  • 40 Sit-Ups
  • 4 Wall Walks

Monday, May 13, 2019

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

Strength:

  • Squat: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave)
  • Bench Press: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave)
  • New Strength Worksheet

Met-Con:

5 Rounds:

  • 40 seconds Burpees
  • Rest 20 seconds
  • 40 seconds Row for Calories
  • Rest 20 seconds

Saturday wod

10 May, 2019 (21:15) | WODs | By: laurie

Partner up

Partner 1

row 10 cal

Box jump run

10 Heavy BP with DB

10 slam Balls

Partner 2

AMRAP

5 burpees

10 KB swings

Score: total rounds of burpee/KB swings

Friday, May 10, 2019

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

5 Rounds:

  • 10 Barbell Roll Outs
  • 10 Good Mornings (55lbs./75lbs.)
  • 15 GHD Sit-Ups
  • 10 Toes-to-Bar
  • 10 Barbell Step-Ups (L=1, R=2; 55lbs./75lbs.)