CrossFit 10

Fitness To The Tenth Power

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Saturday wod

23 August, 2019 (21:24) | WODs | By: laurie


Partner “Kelly”
As many rounds as possible in 30 minutes:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14)

Partners Share reps as needed. Partner wall balls allowed.

Friday, Aug. 23, 2019

23 August, 2019 (02:00) | WODs | By: derek

Alternating Tabata Rounds:

  • Power Snatch (65lbs./95lbs.)
  • Ring Dips

Rest 3 minutes

Alternating Tabata Rounds:

  • Clean & Jerk (65lbs./95lbs.)
  • Toes-to-Bar

Thursday, Aug. 22, 2019

22 August, 2019 (02:00) | WODs | By: derek

10!

  • Squat (60% of working 1RM)
  • Box Jump (24″/30″)
  • Dumbbell Shoulder Press (60% of working 1RM)
  • Dumbbell Burpee Deadlift (Shoulder Press weight)

Wednesday, Aug. 21, 2019

21 August, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday

20-18-16-14-12-10

  • Dumbbell Step-Ups (L=1, R=2; 20lbs./30lbs.)
  • Ring Push-Ups
  • 1 Wall Walk after each round.

Tuesday, Aug. 20, 2019

20 August, 2019 (02:00) | WODs | By: derek

AMRAP 24 minutes:

  • 400m Run
  • 3 Strict Pull-Ups / 6 Chest-to-Bar Pull-Ups / 9 Pull-Ups
  • 12 AbMat Sit-Ups / 9 GHD Sit-Ups / 6 Barbell Roll-Outs
  • Athletes cycle through the second and third movements.

Monday, Aug. 19, 2019

19 August, 2019 (02:00) | WODs | By: derek

7 Rounds:

  • 4 Deadlift (80% of working 1RM)
  • 7 Dumbbell Bench Press (60% of working 1RM)
  • 11 Calorie Row
  • 29′ Bear Crawl

Saturday wod

16 August, 2019 (21:08) | WODs | By: laurie

  • AMRAP (with a Partner) in 31 minutes
  • 31 Burpees
  • 31 Double-Unders
  • 31 Deadlifts (65/95)
  • 31 Push-Ups
  • 31 Box Jumps (20in)
  • 31 Hang Power Cleans (65/95)
  • 31 Air Squats
  • 31 Kettlebell Swings (36/54kg)
  • 31 Shoulder-to-Overheads (65/95)
  • 31 AbMat Sit-Ups
  • 31 calorie Row
  • 31 Wall Ball Shots

Friday, Aug. 16, 2019

16 August, 2019 (02:00) | WODs | By: derek

5 Rounds:

  • 50 Flutter Kicks (L/R=1)
  • 25 Calorie Row
  • 5 Curtis P’s (Power Clean, Lunge L/R, Push Press; 65lbs./95lbs.)

Thursday, Aug. 15, 2019

15 August, 2019 (02:00) | WODs | By: derek

9 2 minute rounds:

  • 18 Jumping Jacks
  • 6 Kettlebell Swings (35lbs./52lbs.)
  • 3 Back Squat (135lbs./185lbs.)

Wednesday, Aug. 14, 2019

14 August, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday

Partner WOD

AMRAP 20 minutes:

  • 6 Pull-Ups
  • 12 Lunge Steps
  • 15 Air Squats

One athlete working at a time. Alternate exercises.