CrossFit 10

Fitness To The Tenth Power

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Friday, Jan. 18, 2019

18 January, 2019 (02:00) | WODs | By: derek

21-15-9 or 15-12-9-6-3

  • Burpees
  • Hang Dumbbell Power Snatch (Single-Arm; 25lbs./35lbs.)
  • Prisoner Get-Ups

Thursday, Jan. 17, 2019

17 January, 2019 (02:00) | WODs | By: derek

Strength:

  • Deadlift: 4 x 10; 1 x 10+ (Volume 10s Wave)
  • Shoulder Press: 4 x 10; 1 x 10+ (Volume 10s Wave)

New Strength Worksheet

Met-Con:

AMRAP 10 minutes

  • 1 Decline Plank “Around the World” Quarters
  • 1 Box Jump (20″ start)
  • Increase box height each round.

Wednesday, Jan. 16, 2019

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

Strength:

  • Bench Press: 4 x 10; 1 x 10+ (Volume 10s Wave)

New Strength Worksheet

Met-Con:

Weight Vest Wednesday

3 Rounds:

  • 3 Strict Pull-Ups
  • 200m Run
  • 10 GHD Sit-Ups

 

Tuesday, Jan. 15, 2019

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

12 Rounds:

  • 9 Double-Unders 
  • 6 Wallball (14lbs./20lbs.)
  • 3 Power Cleans (95lbs./135lbs.)

Monday, Jan. 14, 2019

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

Strength:

  • Squat: 4 x 10; 1 x 10+ (Volume 10s Wave)

New Strength Worksheet

Met-Con:

22-16-10

  • Lunge Steps (Opposite Rack from Squats; 50% of squat weight used; L=1, R=2)
  • Knees-to-Elbows
  • Calorie Row

Saturday wod

11 January, 2019 (23:08) | WODs | By: laurie

partner  up: 22 min amrap

partner 1 work on 15 cal on rower or bike

partner 2 work on amrap

1 push up

2 tire flips

3 lunges with db

add 1 rep each round 

 

Friday, Jan. 11, 2019

11 January, 2019 (02:00) | WODs | By: derek

5 Rounds:

  • 21 Double-Unders
  • 15 Wallball (14lbs./20lbs.)
  • 9 Ring Dips

 

Thursday, Jan. 10, 2019

10 January, 2019 (02:00) | WODs | By: derek

Strength:

20 minutes working to establish 1RMs for:

  • Front or Back Squat
  • Bench Press

Met-Con:

AMRAP 12 minutes:

  • 9 GHD Sit-Ups
  • 6 Pull-Ups
  • 3 Box Jumps (24″/30″)

Wednesday, Jan. 9, 2019

9 January, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday

For Time:

  • 1 mile Run
  • 50 Burpees
  • Athlete can partition distance/reps.

 

Tuesday, Jan. 8, 2019

8 January, 2019 (02:00) | WODs | By: derek

8 Rounds:

  • 12 Calorie Row
  • 6 Power Snatch (55lbs./75lbs.)
  • 1 Rope Climb