CrossFit 10

Fitness To The Tenth Power

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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.

Monday, Oct. 8, 2018

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

Strength (Make Up Day):

Pick any remaining lifts and work up to a hard but doable 3 rep max.

  • Back Squat
  • Barbell Lunge (Front or Back; L/R=1)
  • Bench Press

Pick any remaining exercises and work up to a hard but doable 2 rep max or max rep.

  • Hang Squat Clean (2 rep max)
  • Pull-Up: Pick a strict pull-up variation in which you can perform a maximum of 6 to 12 reps. 
  • Push Press (2 rep max)

New Strength Worksheet

OR

3 Rounds for Max. Reps:

  • Power Clean 30 seconds / Rest 30 seconds
  • Power Clean 25 seconds / Rest 35 seconds
  • Power Clean 20 seconds / Rest 40 seconds
  • Power Clean 15 seconds / Rest 45 seconds
  • Power Clean 10 seconds / Rest 50 seconds
  • No rest between rounds

 

 

Saturday wod

5 October, 2018 (22:07) | WODs | By: laurie

20 min AMRAP

partner wod

partner 1

2 DB lunge

2 DB BP

2 pull ups

and 2 reps each round

partner 2 run 200m switch

mustbuse same DB for both exercises.

Friday, Oct. 5, 2018

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

Strength:

Pick the remaining lift and work up to a hard but doable 3 rep max.

  • Back Squat
  • Barbell Lunge (Front or Back; L/R=1)
  • Bench Press

Pick the remaining exercise and work up to a hard but doable 2 rep max or max rep.

  • Hang Squat Clean (2 rep max)
  • Pull-Up: Pick a strict pull-up variation in which you can perform a maximum of 6 to 12 reps. 
  • Push Press (2 rep max)

New Strength Worksheet

Met-Con:

AMRAP 10 minutes:

  • 10 Kettlebell Swings (53lbs./70lbs.)
  • 10 Box Jumps (20″/24″)
  • 10 Knees-to-Elbows