CrossFit 10

Fitness To The Tenth Power

Skip to: Content | Sidebar | Footer

Category: WODs

Saturday wod

19 July, 2019 (21:29) | WODs | By: laurie

Card game Partners ~ Zoe is super cool ~ Clubs: dumb bell bench press Spade: hang squat cleans Diamond: wall ball Heart: jack knives Red joker: 4 rope climbs Black Joker: 100 Jumping Jacks with Weight Vest

Friday, July 19, 2019

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

Partner WOD AMRAP 25 minutes: 1000m Row 50 Synchronized Air Squats 20 Tire Flips

Thursday, July 18, 2019

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

Strength: Deadlift: 1 x 1; 1 x 1; 4 x 3; 1 x 3+ (Intensity 3’s Wave) New Strength Worksheet Met-Con: 4 Rounds: 12 Sumo Deadlift High Pull (55lbs./75lbs.) 24 GHD Sit-Ups 12 Push Press (55lbs./75lbs.) 24 Hip Extensions

Wednesday, July 17, 2019

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

Strength: Bench Press: 1 x 1; 1 x 1; 4 x 3; 1 x 3+ (Intensity 3’s Wave) New Strength Worksheet Weight Vest Wednesday: 3 Rounds: 200m Run 10 Chest-to-Bar Pull-Ups 200m Run 20 Push-Ups 200m Run 30 Flutter Kicks (L=1, R=2)

Tuesday, July 16, 2019

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

For Time: 63 / 45 / 27 Double-Unders 42/ 30 / 18 Kettlebell Swings (35lbs./52lbs.) 21 / 15 / 9 Burpees Follow each round with: 30 second Left-Side Plank 30 second Reverse Plank 30 second Right-Side Plank 30 second Front Plank

Monday, July 15, 2019

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

Strength: Squat: 1 x 1; 1 x 1; 4 x 3; 1 x 3+ (Intensity 3’s Wave) Shoulder Press: 1 x 1; 1 x 1; 4 x 3; 1 x 3+ (Intensity 3’s Wave) New Strength Worksheet Met-Con: 4 Rounds: Every 3 minutes: 9 Box Jumps (24″/30″) 12 Bar Bell Roll-Outs 15 Knees-to-Elbows

Saturday wod

12 July, 2019 (20:46) | WODs | By: laurie

Partner up and split reps any way you want: 5 Rounds 10 Deadlift (115/75)10 Power Clean 10 Front Squat 10 bar hop burpees After each round partners will work together to complete each of the following:Round 1: tire drag from Lauren’s mailbox to pet waste station and backRound 2: Punch bag carry same distance as […]

Friday, July 12, 2019

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

Tabata Prisoner Get-Ups Dumbbell Lunge Steps (L=1, R=2, 20lbs./30lbs.) Reverse Singles Kettlebell Swings (35lbs./52lbs.)

Thursday, July 11, 2019

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

Strength: Squat: 6 x 3; 1 x 3+ (Volume 3s Wave) New Strength Worksheet Met-Con: 10 minutes to get 1RM weighted pull-up (strict or kipping).

Wednesday, July 10, 2019

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

Strength: Shoulder Press: 6 x 3; 1 x 3+ (Volume 3s Wave) New Strength Worksheet Weight Vest Wednesday: 10! Burpees Box Jump Barbell Roll-Outs