CrossFit 10

Fitness To The Tenth Power

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Saturday wod

14 December, 2018 (21:59) | WODs | By: laurie

Partner up!

 21 minute EMOM

Partner 1: 8 dumbbell hang power snatches (L+R=1) 

partner 2: 8 OHS 

HOW: Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the reps is the rest period. Every third minute, both partners complete 10 burpees. 

Friday, Dec. 14, 2018

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

EMOTM 7 minutes:

  • 14 Calorie Row
  • Max. Rep Hang Power Cleans (65lbs./95lbs.)

Rest as needed

EMOTM 7 minutes:

  • Lowest round of Hang Power Cleans from above
  • Max. Calorie Row

Thursday, Dec. 13, 2018

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

Strength:

  • Front Squat: 10-10-5-5-3-3

Met-Con:

  • 30 reps of athlete’s Strict Pull-Up variation.
  • Every time the athlete breaks she must perform 10 burpees.

Wednesday, Dec. 12, 2018

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

Weight Vest Wednesday

For Time:

  • 800m Run
  • 6 Rounds of 6 Push-Ups / 12 Lunge Steps (L=1, R=2)
  • 800m Run

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.