CrossFit 10

Fitness To The Tenth Power

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Category: WODs

Tuesday, May 21, 2019

21 May, 2019 (02:00) | WODs | By: derek

EMOTM 16 minutes: 6 Knees-to-Elbows 4 Box Jumps (20″/24″) 2 Dumbbell Hang Power Cleans (30lbs./45lbs.)

Monday, May 20, 2019

20 May, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 4 x 8; 1 x 8+ (Volume 8s Wave) Shoulder Press: 4 x 8; 1 x 8+ (Volume 8s Wave) New Strength Worksheet Met-Con: 3 Rounds: 21 Calorie Row 15 Wallball (14lbs./20lbs.) 9 Power Snatch (55lbs./75lbs.)

Saturday wod

17 May, 2019 (18:59) | WODs | By: laurie

We will be running in the Cystic Fibrisis walk/run this morning at 9 in Suwanee, Have a great weekend!

Friday, May 17, 2019

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

7 Minute AMRAP 21 Medicine Ball Cleans (14lbs./20lbs.) 15 Kettlebell Swings (35lbs./52lbs.) 9 Barbell Roll Outs Rest 3 minutes 5 Minute AMRAP 21 Kettle Bell Swings (35lbs./52lbs.) 15 Barbell Roll Outs 9 Medicine Ball Cleans (14lbs./20lbs.) Rest 3 minutes 3 Minute AMRAP 21 Barbell Roll Outs 15 Medicine Ball Cleans (14lbs./20lbs.) 9 Kettlebell Swings (35lbs./52lbs.)

Thursday, May 16, 2019

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

Strength: Deadlift: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave) New Strength Worksheet Met-Con: 15-12-9-6-3 Box Jump (28″/36″) Power Snatch (55lbs./75lbs.) Hip Extensions

Wednesday, May 15, 2019

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

Strength: Shoulder Press: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave) New Strength Worksheet Weigh Vest Wednesday: AMRAP 15 minutes: 15 Double-Unders 10 Push-Ups 5 Knees-to-Elbows

Tuesday, May 14, 2019

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

4 Rounds: 400m Run 40 Sit-Ups 4 Wall Walks

Monday, May 13, 2019

13 May, 2019 (02:00) | WODs | By: derek

Strength: Squat: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave) Bench Press: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave) New Strength Worksheet Met-Con: 5 Rounds: 40 seconds Burpees Rest 20 seconds 40 seconds Row for Calories Rest 20 seconds

Saturday wod

10 May, 2019 (21:15) | WODs | By: laurie

Partner up Partner 1 row 10 cal Box jump run 10 Heavy BP with DB 10 slam Balls Partner 2 AMRAP 5 burpees 10 KB swings Score: total rounds of burpee/KB swings

Friday, May 10, 2019

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

5 Rounds: 10 Barbell Roll Outs 10 Good Mornings (55lbs./75lbs.) 15 GHD Sit-Ups 10 Toes-to-Bar 10 Barbell Step-Ups (L=1, R=2; 55lbs./75lbs.)