CrossFit 10

Fitness To The Tenth Power

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Friday, June 22, 2018

22 June, 2018 (02:00) | WODs | By: derek

EMOTM 15 minutes:

  • 3 Burpees
  • 6 Slam Balls
  • 9 Jumping Jacks
  • 6  Mountain Climbers (L/R=1)
  • 3 Box Jumps (20″)

If the athlete is unable to maintain on the minute. Switch to AMRAP for remaining time.

Thursday, June 21, 2018

21 June, 2018 (02:00) | WODs | By: derek

Strength:

Deadlift B:

  • 3 x 70%, 80%, 85%; 3+ x 90%
  • Cluster: 3 x (3 x 2 @ 85%): Perform 3 sets of 2 reps resting 20 seconds between each, three times. Rest 2 minutes between the 3 large “cluster” sets.

New Strength Worksheet

Met-Con:

3-6-9-12-15-12-9-6-3

  • Kettlebell Swings (35lbs./52lbs.)
  • Goblet Squats (35lbs./52lbs.)

Wednesday, June 20, 2018

20 June, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

4 Rounds:

  • 10 Renegade Rows (Row L/R, Push-Up; 20lbs./30lbs.)
  • 400m Farmers Walk (20lbs./30lbs.)

OR

  • 5k Ruck (This must be done with a backpack rather than a weight vest)

 

Tuesday, June 19, 2018

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

Strength:

Heavy Press Option A:

  • 4 x 60%, 70%, 75%; 4+ x 80%
  • Cluster: 2 x (4 x 3 @ 75%): Perform 4 sets of 3 reps resting 20 seconds between each, twice. Rest 2 minutes between the 2 large “cluster” sets.

New Strength Worksheet

Met-Con:

3 Rounds:

  • 6 Curtis P’s (Power Clean, Lunge L/R, Push Press; 55lbs./75lbs.)
  • 9 Ring Dips
  • 12 Prisoner Get-Ups

Monday, June 18, 2018

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

Strength:

Squat Option A:

  • 4 x 60%, 70%, 75%; 4+ x 80%
  • Cluster: 2 x (4 x 3 @ 75%): Perform 4 sets of 3 reps resting 20 seconds between each, twice. Rest 2 minutes between the 2 large “cluster” sets.

New Strength Worksheet

Met-Con:

5 Two Minute Rounds:

  • 20 Calorie Row
  • Max. Rep. GHD Sit-Ups
  • No rest between rounds.

Saturday wod

15 June, 2018 (21:28) | WODs | By: laurie

For Time (with a Partner)
50 Walking Lunges
40 Pull-Ups
100 Box Jumps (18”)
40 Double-Unders
50 Bench press (35/50# dumb bells)
40 Burpees
60 Kettlebell Swings (36/54#)
60 Sit-Ups
40 Dumbbell Hang Squat Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14 lb)
6 Rope climbs
One person works at a time. Can be done in any order but you must complete the exercise before choosing another one.

Friday, June 15, 2018

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

For Time (17 minute cap):

  • 60 Wallball (14lbs./20lbs.)
  • 60 Sumo Deadlift High-Pull (55lbs./75lbs.)
  • 60 Box Jumps (20″)
  • 60 Push Press (55lbs./75lbs.)
  • 60 Calorie Row

Partition reps/exercises anyway. If the athlete doesn’t complete all of the workout by 17 minutes the remaining reps will be added to the time. For example; if the athlete only completes 50 reps of each exercise, her/his score would be 17:50.

Thursday, June 14, 2018

14 June, 2018 (02:00) | WODs | By: derek

Strength:

Complex Option A:

  • 4 x 60%, 70%, 75%; 4+ x 80%
  • Cluster: 2 x (4 x 3 @ 75%): Perform 4 sets of 3 reps resting 20 seconds between each, twice. Rest 2 minutes between the 2 large “cluster” sets.

New Strength Worksheet

Met-Con:

10/40-20/30-30/20-40/10

  • Double-Unders (Ascending)
  • Knee-to-Elbows (Descending)

Wednesday, June 13, 2018

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

Weight Vest Wednesday

8 Rounds:

  • 10 Push-Ups
  • 10 Sit-Ups
  • 200m Run

Each round is timed individually. Alternate between weighted and unweighted rounds resting as needed in between.

Tuesday, June 12, 2018

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

Strength:

Shoulder Press A:

  • 4 x 60%, 70%, 75%; 4+ x 80%
  • Cluster: 2 x (4 x 3 @ 75%): Perform 4 sets of 3 reps resting 20 seconds between each, twice. Rest 2 minutes between the 2 large “cluster” sets.

New Strength Worksheet

Met-Con:

10!

  • Tire Flips
  • Back Squat (95lbs./135lbs.)