CrossFit 10

Fitness To The Tenth Power

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Thursday, April 26, 2018

26 April, 2018 (02:00) | WODs | By: derek

Strength:

Bench Press:

  • 3 x 70%, 80%, 85%; 3+ x 90%
  • EMOTM 12 minutes: 3 x 70%

New Strength Worksheet

Met-Con:

4 Rounds:

  • 20 Hip Extensions
  • 10 Lunge Steps (L=1, R=2; Back Rack; 65lbs./95lbs.)
  • 20 GHD Sit-Ups

Wednesday, April 25, 2018

25 April, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

AMRAP 20 minutes

Odd Rounds:

  • 200m Run
  • Max. Rep Pull-Ups

Even Rounds:

  • 400m Run
  • Max. Rep. Chest-To-Bar Pull-Ups

Odd rounds are performed with the weight vest, even rounds without the weight vest.

Tuesday, April 24, 2018

24 April, 2018 (02:00) | WODs | By: derek

Strength:

Power Clean:

  • 3 x 70%, 80%, 85%; 3+ x 90%
  • EMOTM 12 minutes: 3 x 70%

New Strength Worksheet

Met-Con:

30-20-10

  • Kettlebell Swings (35lbs./53lbs.)
  • Toes-to-Bar

Monday, April 23, 2018

23 April, 2018 (02:00) | WODs | By: derek

Strength:

Shoulder Press:

  • 3 x 70%, 80%, 85%; 3+ x 90%
  • EMOTM 12 minutes: 3 x 70%

New Strength Worksheet

Met-Con:

21-15-9

  • Front Squat (75lbs./115lbs.)
  • Renegade Rows (20lbs./30lbs.)

Saturday wod

20 April, 2018 (23:03) | WODs | By: laurie

Card game:
Hearts: sit ups
Clubs: burpees
Spades: box jumps
Diamonds: wall balls
Black joker: bear crawl mail box to Lauren’s mailbox and back
Red joker: Statue of Liberty walk to right walkway to light post and back

Friday, April 20, 2018

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

For Time:

  • 50 Single-Arm Dumbbell Hang Power Snatch (35lbs./50lbs.)
  • Every time the athlete pauses, she must complete the remaining number of reps in Squat Thrusts and Jumping Jacks .

For example, the athlete performs 15 of the 50 snatches and drops the dumbbell. Before the athlete can resume on the remaining 35 reps, she must perform 35 Squat Thrusts and 35 Jumping Jacks.

Thursday, April 19, 2018

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

Strength:

Back Squat:

  • 3 x 70%, 80%, 85%; 3+ x 90%
  • EMOTM 12 minutes: 3 x 70%

New Strength Worksheet

Met-Con:

AMRAP 12 minutes:

  • 3 Handstand Push-Ups
  • 6 Box Jumps (24″/30″)
  • 9 Hip Extensions

Wednesday, April 18, 2018

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

Weight Vest Wednesday

For Time:

  • 25 Pull-Ups
  • 200m Run
  • 50 Lunges (L=1, R=2)
  • 200m Run
  • 75 Sit-Ups
  • 200m Run
  • 50 Squats
  • 200m Run
  • 25 Push-Ups

Tuesday, April 17, 2018

17 April, 2018 (02:00) | WODs | By: derek

Strength:

Bench Press:

  • 4 x 60%, 70%, 75%; 4+ x 80%
  • EMOTM 10 minutes: 4 x 60%

New Strength Worksheet

Met-Con:

For Time:

  • 100/75/50 Double-Unders
  • 30/20/10 Knees-to-Elbows
  • 3/2/1 Rope Climb 

 

Monday, April 16, 2018

16 April, 2018 (02:00) | WODs | By: derek

Strength:

Deadlift:

  • 4 x 60%, 70%, 75%; 4+ x 80%
  • EMOTM 10 minutes: 4 x 60%

New Strength Worksheet

Met-Con:

30-20-10

  • Thrusters (35lbs./45lbs.)
  • Calorie Row
  • GHD Sit-Ups