CrossFit 10

Fitness To The Tenth Power

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Tuesday, Dec. 11, 2018

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

AMRAP 3 minutes:

  • 3 Wallball Sit-Ups (14lbs./20lbs.)
  • 6 Air Squats
  • 9 Toes-to-Bar

AMRAP 6 minutes:

  • 3 Air Squats
  • 6 Toes-to-Bar
  • 9 Wallball Sit-Ups

AMRAP 9 minutes:

  • 3 Toes-to-Bar
  • 6 Wallball Sit-Ups
  • 9 Air Squats

No rest between AMRAPs.

Monday, Dec. 10, 2018

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

Strength:

  • Deadlift: 10-10-5-5-3-3

Met-Con:

3 Rounds:

  • 11 Dumbbell Shoulder-to-Overhead (25lbs./35lbs.)
  • 11 Box Jumps (24″/30″)
  • 11 Kettlebell Swings (35lbs./52lbs.)

Saturday wod

7 December, 2018 (21:57) | WODs | By: laurie

Tabata 20:20

forward/backward jumps on tire

push up with row

back squats 65/95

sit ups hugging a plate

 

Friday, Dec. 7, 2018

7 December, 2018 (02:00) | WODs | By: derek

For Time:

  • 50 Power Snatch (55lbs./75lbs.)

Rest as needed, then…

EMOTM 12 minutes:

  • 12 Mountain Climbers (L=1, R=2)
  • 6 Squat Thrusts
  • 12 Bicycles (L=1, R=2)
  • Last 3 minutes are done “sprint-style”.

 

 

Thursday, Dec. 6, 2018

6 December, 2018 (02:00) | WODs | By: derek

Strength:

  • Bench Press C: 3 x 65%, 75%, 85%; 5 sets x 3RM
  • Strict Pull-Up C: 8 x 40%

New Strength Worksheet

Met-Con:

3 Rounds:

  • 12 Wallball (14lbs./20lbs.)
  • 7 Ring Dips
  • 5 Tire Flips

Wednesday, Dec. 5, 2018

5 December, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

AMRAP 15 minutes:

  • 3 Burpees
  • 200m Run
  • 1 Rope Climb
  • Remove vest for last 3 minutes.

 

Tuesday, Dec. 4, 2018

4 December, 2018 (02:00) | WODs | By: derek

1 Round:

  • 30 Calorie Row
  • 20 AbMat Sit-Ups
  • 10 Double-Unders

2 Rounds:

  • 30 Double-Unders
  • 20 Calorie Row
  • 10 AbMat Sit-Ups

3 Rounds:

  • 30 AbMat Sit-Ups
  • 20 Double-Unders
  • 10 Calorie Row

 

 

 

Monday, Dec. 3, 2018

3 December, 2018 (02:00) | WODs | By: derek

Strength:

  • Back Squat C: 3 x 65%, 75%, 85%; 5 sets x 3RM
  • Barbell Lunge C: 3 x 65%, 75%, 85%; 5 sets x 3RM

New Strength Worksheet

Met-Con:

21-15-9

  • Medicine Ball Cleans (14lbs./20lbs.)
  • Box Jumps (20″/24″)

Saturday

30 November, 2018 (21:46) | WODs | By: laurie

partner  wod 20 minutes

partner 1 is rowing for 15 calories

partner 2 works AMRAP:

3 push press 55/75

5  pull ups

max reps: burpees

score: number of burpees as a team

 

 

Friday, Nov. 30, 2018

30 November, 2018 (02:00) | WODs | By: derek

AMRAP 15 minutes:

  • 21 Double-Unders 
  • 15 Wall Ball (14lbs./20lbs.)
  • 9 Box Jumps (24″/30″)