CrossFit 10

Fitness To The Tenth Power

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Thursday, July 19, 2018

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

6 Rounds:

  • 6 Sidewalk Block Alligator Push-Ups (Out & Back; Odd)
  • 6 Sidewalk Block Walking Lunge Steps (Out & Back; Even; 20lbs./30lbs.)

 

Wednesday, July 18, 2018

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

Weight Vest Wednesday

50-40-30-20-10 

  • AbMat Sit-Ups
  • 1 Pull-Up Complex and 200m Run after each set.

Pull-Up Complex

  • 2 Strict Pull-Ups
  • 2 Kipping Pull-Ups
  • 2 Chest-to-Bar Pull-Ups

Tuesday, July 17, 2018

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

5 Rounds:

  • 3 Handstand Push-Ups
  • 5 Front Squats @ 75% Functional 1RM Front Squat or 55% Function 1RM Back Squat
  • 7 Box Jumps (24″/30″)

Monday, July 16, 2018

16 July, 2018 (02:00) | WODs | By: derek

5 Rounds:

  • 5 Deadlifts (155lbs./225lbs.)
  • 10 Burpees

Then

AMRAP 5 minutes

  • 50 Double-Unders
  • 10 Single-Arm Overhead Dumbbell Squats (20lbs./30lbs.)

Saturday wod

13 July, 2018 (21:14) | WODs | By: laurie

Partner WOD: Partner vs. Partner
2:00 Rounds/ 1:00 rest
Partner A Row for Cals /
Partner B Wall Balls
switch
Partner A Burpees /
Partner B  Pull Ups
switch
Partner A Kettlebell Swings /
Partner B Split squats
switch
Partner A Box Jumps 18” /
Partner B Push Ups
switch

Friday, July 13, 2018

13 July, 2018 (02:00) | WODs | By: derek

Tabata:

  • Hippity Hops
  • Dumbbell Slashers (Switch sides each round)
  • Hey Ladies
  • Double-Unders

Thursday, July 12, 2018

12 July, 2018 (02:00) | WODs | By: derek

Strength:

Heavy Press Press C:

  • 2 x 70%, 80%; 1 x 85%; 1+ x 90%
  • Cluster: 4 x (4 x 1 @ 90%): Perform 4 sets of 1 rep resting 20 seconds between each, four times. Rest 2 minutes between the 4 large “cluster” sets.

New Strength Worksheet

Met-Con:

21-15-9-15-21

  • Straight-Leg Deadlift (65lbs./95lbs.)
  • GHD Sit-Ups

Wednesday, July 11, 2018

11 July, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

AMRAP 15 minutes

  • 10 Dumbbell Step-Ups (L=1, R=2; 20lbs./30lbs.)
  • 5 Side Plank (30 seconds) / 3 Push-Ups / Side Plank (30 seconds)

 

Tuesday, July 10, 2018

10 July, 2018 (02:00) | WODs | By: derek

Strength:

Squat Option C:

  • 2 x 70%, 80%; 1 x 85%; 1+ x 90%
  • Cluster: 4 x (4 x 1 @ 90%): Perform 4 sets of 1 rep resting 20 seconds between each, four times. Rest 2 minutes between the 4 large “cluster” sets.

New Strength Worksheet

Met-Con:

6 Rounds:

  • 12 Box Jumps (20″/24″)
  • 6 Strict Pull-Ups (Odd Rounds) / Ring Dips (Even Rounds)

Monday, July 9, 2018

9 July, 2018 (02:00) | WODs | By: derek

Strength:

Complex Option C:

  • 2 x 70%, 80%; 1 x 85%; 1+ x 90%
  • Cluster: 4 x (4 x 1 @ 90%): Perform 4 sets of 1 rep resting 20 seconds between each, four times. Rest 2 minutes between the 4 large “cluster” sets.

New Strength Worksheet

Met-Con:

EMOTM 12 minutes

  • 12 Sit-Ups
  • 6 Overhead Lunge Steps (L=1, R=2; 35/45# weight plate)
  • 2 Prone-to-Sprints (40′)