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Fitness To The Tenth Power

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Category: WODs

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