CrossFit 10

Fitness To The Tenth Power

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Monday, April 22, 2019

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

Strength:

  • Squat: 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:

3 Rounds:

  • 6 Turkish Get-Ups (L=1, R=2; 24lbs./35lbs.)
  • 12 Barbell Roll-Outs
  • 18 second L-Sit Hang (Rings, Bar or Rope)

Saturday wod

19 April, 2019 (21:27) | WODs | By: laurie

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Partner A performs 50 KB swings while Partner B holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing.

Partner A performs 50 box jumps while Partner B holds a 45lb/25lb plate overhead. Switch. If the overhead position is broken perform 5 burpees each before continuing.

Partner A performs 50 Sit-ups while Partner B holds the bottom of a Squat. Switch. If the squat position is broken perform 5 burpees each before continuing.

Partner A runs 400 meters, while Partner B holds a plank. Switch. If the plank is broken, perform 5 burpees each when the runner gets back before continuing.

Partner A 50 slam balls, while Partner B hangs from pull up bar. Switch. If hang is broken, perform 5 burpees each before continuing.

Friday, April 19, 2019

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

AMRAP 22 minutes:

  • 33 Flutter Kicks (L/R=1)
  • 11 Burpees
  • 3 Handstand Push-Ups
  • 22 Calorie Row
  • 11 Burpees
  • 2 Tire Flips
  • 11 Sidewalk block Bear Crawl
  • 11 Burpees
  • 1 Rope Climb

Thursday, April 18, 2019

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

Strength:

Met-Con:

10!

  • Power Clean (65lbs./95lbs.)
  • Box Jump (24″/30″)
  • Overhead Dumbbell Sit-Ups (10lbs./15lbs.)

Wednesday, April 17, 2019

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

Weight Vest Wednesday

5 Rounds:

  • 50 Lunge Steps (L=1, R=2)
  • 1 Pull-Up Complex
  • 15 Push-Ups

Pull-Up Complex:

  • 3 Kipping Pull-Ups
  • 2 Strict Pull-Ups
  • 1 “L” Pull-Up

Tuesday, April 16, 2019

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

4 Rounds:

  • 27 Air Squats
  • 21 GHD Sit-Ups
  • 15 Kettlebell Swings (53lbs./70lbs.)
  • 9 second ring dip hold (Even Rounds: Top / Odd Rounds: Bottom)

Monday, April 15, 2019

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

Strength:

Met-Con:

3 Rounds:

  • 75 Double-Unders
  • 9 Thrusters (55lbs./75lbs.)
  • 50 Double-Unders
  • 15 Thrusters (55lbs./75lbs.)
  • 25 Double-Unders
  • Max. Rep Thrusters (55lbs./75lbs.)
  • Score is the number of thrusters. 10 minute time cap.

Saturday wod

12 April, 2019 (21:39) | WODs | By: laurie

Partner up

Card game!

Hearts: GHD sit ups

Diamonds: burpees

Spades: lunges holding dumb bells at side

Clubs: box jumps

Red joker: wheel barrow walk to Lauren’s mail box switch and go back

Black joker: 50 clapping push ups

Friday, April 12, 2019

12 April, 2019 (02:00) | WODs | By: derek

Partner up

4 Rounds

  • 400m Wallball Run (“Leap-frog” style)
  • 20 Partner Wall Ball Shots
  • 40 Back-to-Back Wall Ball Passes
  • 20 Wallball Sit-Ups w/throw over box.

Thursday, April 11, 2019

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

Strength:

Met-Con:

Strict Helen

3 Rounds:

  • 400m Run
  • 21 Kettlebell Swings (36lbs./53lbs.)
  • 12 Strict Pull-Ups