CrossFit 10

Fitness To The Tenth Power

Skip to: Content | Sidebar | Footer

Wednesday, June 19, 2019

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

Strength:

Weight Vest Wednesday:

AMRAP 20 minutes:

  • 200m Run
  • 20 Sit-Ups
  • 2 Burpee Pull-Ups

Tuesday, June 18, 2019

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

10!

  • Sumo Deadlift High-Pull (65lbs./95lbs.)
  • Knees-to-Elbows
  • Ring Dips
  • Kettlebell Swings (35lbs./52lbs.)

Monday, June 17, 2019

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

Strength:

  • Deadlift: 1 x 2; 1 x 2; 3 x 5; 1 x 5+ (Intensity 5s Wave)
  • Bench Press: 1 x 2; 1 x 2; 3 x 5; 1 x 5+ (Intensity 5s Wave)
  • New Strength Worksheet

Met-Con:

10 one minute Rounds:

10 reps in any combination:

  • Tire Flip
  • Box Jump (24″/30″)
  • Renegade Rows (Row L/R, Push-Up = 1; 20lbs./30lbs.)
  • Each movement must be used at least once each round.

Saturday wod

14 June, 2019 (21:04) | WODs | By: laurie

Partner wod:

Card Game:

Hearts: Russian twists with a dumb bell

Diamonds: ground to overhead dumb bell

Clubs: burpee with DB

Spade: bear crawl steps holding DB’s

Black: 200m mixed crab walk, frog hop, inch worm, duck walk. (100m each)

Red: 50 clapping partner push ups

Friday, June 14, 2019

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

AMRAP 25 minutes:

  • 20 Calorie Row
  • 15 Kettlebell Swings (35lbs./52lbs.)
  • 10 Prisoner Get-Ups
  • 5 Ring Dips

Thursday, June 13, 2019

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

Strength:

Met-Con:

4 Rounds:

  • 10 Dumbbell Lunges (L=1, R=2; 35lbs./50lbs.)
  • 20 second L-Sit
  • 30 second Wall Sit w/Medicine Ball (not Wallball) between knees.

Wednesday, June 12, 2019

12 June, 2019 (02:00) | WODs | By: derek

Strength:

Weight Vest Wednesday:

3 Rounds:

  • 1 Rope Climb
  • 21 Push-Ups w/feet on 20″ box

Tuesday, June 11, 2019

11 June, 2019 (02:00) | WODs | By: derek

For Time:

  • 200m Run
  • 21 GHD Sit-Ups
  • 15 Burpee Box Jumps (20″/24″)
  • 400m Run
  • 15 GHD Sit-Ups
  • 10 Burpee Box Jumps (20″/24″)
  • 800m Run
  • 9 GHD Sit-Ups
  • 5 Burpee Box Jumps

Monday, June 10, 2019

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

Strength:

Met-Con:

3 Rounds:

  • 22 Wallball (14lbs./20lbs.)
  • 16 Alternating Single-Arm Hang Power Snatch (35lbs./50lbs.)
  • 10 Pull-Ups

Saturday wod

7 June, 2019 (21:27) | WODs | By: laurie

25 min AMRAP

Partner up:

Partner 1

10 DB bench press

20 double unders

30 air squats

Switch

Partner 2:

Max rep burpee box jump overs 24”