CrossFit 10

Fitness To The Tenth Power

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Friday, Oct. 19, 2018

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

There will not be any PM WODs today. We will be running the Thriller 5k in Milledgeville! No Saturday WOD this week.

Tabata:

  • Box Jumps (20″)
  • Inverted Burpees
  • Wallball Sit-Ups (14lbs./20lbs.)
  • Single-Arm Hang Dumbbell Power Snatch (Alternate; 20lbs./30lbs.)

Thursday, Oct. 18, 2018

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

There will not be any PM WODs on Friday. We will be running the Thriller 5k in Milledgeville! No Saturday WOD this week.

Strength:

  • Bench Press A: 3 x 65%, 75%, 85%; 5 sets x 3RM – 10lbs.
  • Pull-Up A: 8 x 30%

New Strength Worksheet

Met-Con:

30-20-10

  • Wallball (14lbs./20lbs.)
  • Push-Ups

Wednesday, Oct. 17, 2018

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

There will not be any PM WODs on Friday. We will be running the Thriller 5k in Milledgeville! No Saturday WOD this week.

Weight Vest Wednesday

4 Rounds:

  • 400m Run
  • 200m Farmers Carry (20lbs./30lbs.)

 

Tuesday, Oct. 16, 2018

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

There will not be any PM WODs on Friday. We will be running the Thriller 5k in Milledgeville! No Saturday WOD this week.

AMRAP 20 minutes:

  • 60 Double-Unders
  • 30 Kettlebell Swings (35lbs./52lbs.)
  • 15 Burpees

Monday, Oct. 15, 2018

15 October, 2018 (02:00) | WODs | By: derek

Strength:

  • Back Squat A: 3 x 65%, 75%, 85%; 5 sets x 3RM – 10lbs.
  • Barbell Lunge A: A: 3 x 65%, 75%, 85%; 5 sets x 3RM – 10lbs.

New Strength Worksheet

Met-Con:

10!

  • Tire Flips
  • Prisoner Get-Ups

Saturday

12 October, 2018 (21:53) | WODs | By: laurie

There will NOT be a wod today. Have a great weekend!! 😊

Friday, Oct. 12, 2018

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

 

There will not be a wod on Saturday the 13th.  Have a great weekend!!

4 Rounds:

  • 8 Pendlay Rows (75lbs./115lbs.)
  • 32 Double-Unders
  • 32 Calorie Row
  • 8 Box Jumps (24″/30″)

Thursday, Oct. 11, 2018

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

Strength:

  • Hang Squat Clean A: 2 x 55%, 65%, 75%; 6 sets x 2RM – 10lbs.
  • Push Press A: 2 x 55%, 65%, 75%; 6 sets x 2RM – 10lbs.

New Strength Worksheet

Met-Con:

21-15-9

  • Deadlift (95lbs./135lbs.)
  • Ring Dips

Wednesday, Oct. 10, 2018

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

Weight Vest Wednesday:

For Max Reps:

4 Rounds:

  • 1 minute: 10 Burpees / Max Rep Sit-Ups
  • 1 minute: 10 Step-Ups (L/R=1) / Max  Rep Flutter Kicks (L/R=1)
  • 1 minute: 10 Pull-Ups / Max Rep Knees-to-Elbows
  • 1 minute: Sit-Up reps / Max Rep Burpees
  • 1 minute: Flutter Kick reps / Max Rep Step-Ups
  • 1 minute: Knees-to-Elbows reps / Max Rep Pull-Ups

Odd rounds with vest, even without. Rest 2 minute between rounds.

 

Tuesday, Oct. 9, 2018

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

EMOTM for as long as possible

  • 5 Kettlebell Swings (35lbs./53lbs.)
  • 3 Prisoner Get-Ups
  • 1 Push-Up

Increase Push-Up reps by one with every minute. Prisoner Get-Ups and Box Jumps DO NOT increase.