CrossFit 10

Fitness To The Tenth Power

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Category: WODs

Thursday, June 13, 2019

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

Strength: Bench Press: 5 x 5; 1 x 5+ (Volume 5s Wave) New Strength Worksheet Met-Con: 4 Rounds: 10 Dumbbell Lunges (L=1, R=2; 35lbs./50lbs.) 20 second L-Sit 30 second Wall Sit w/Medicine Ball (not Wallball) between knees.

Wednesday, June 12, 2019

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

Strength: Deadlift: 5 x 5; 1 x 5+ (Volume 5s Wave) New Strength Worksheet Weight Vest Wednesday: 3 Rounds: 1 Rope Climb 21 Push-Ups w/feet on 20″ box

Tuesday, June 11, 2019

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

For Time: 200m Run 21 GHD Sit-Ups 15 Burpee Box Jumps (20″/24″) 400m Run 15 GHD Sit-Ups 10 Burpee Box Jumps (20″/24″) 800m Run 9 GHD Sit-Ups 5 Burpee Box Jumps

Monday, June 10, 2019

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

Strength: Squat: 5 x 5; 1 x 5+ (Volume 5s Wave) Shoulder Press: 5 x 5; 1 x 5+ (Volume 5s Wave) New Strength Worksheet Met-Con: 3 Rounds: 22 Wallball (14lbs./20lbs.) 16 Alternating Single-Arm Hang Power Snatch (35lbs./50lbs.) 10 Pull-Ups

Saturday wod

7 June, 2019 (21:27) | WODs | By: laurie

25 min AMRAP Partner up: Partner 1 10 DB bench press 20 double unders 30 air squats Switch Partner 2: Max rep burpee box jump overs 24”

Friday, June 7, 2019

7 June, 2019 (02:00) | WODs | By: derek

“Half Ani-Mile” 800m in 100m increments: Frog Hop Bear Crawl Alligator Crawl Duck Walk Crab Walk Inch Worm All movements must be performed at least once in each 100m increment.

Thursday, June 6, 2019

6 June, 2019 (02:00) | WODs | By: derek

Strength: Squat: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave) New Strength Worksheet Met-Con: 3 Rounds: 400m Run 2 Rope Climbs 1 minute handstand hold

Wednesday, June 5, 2019

5 June, 2019 (02:00) | WODs | By: derek

Strength: Shoulder Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave) New Strength Worksheet Weight Vest Wednesday: For Time: 27-24-21: Flutter Kicks (L/R=1) 18-15-12: Knees-to-Elbows 9 – 6 – 3: Burpees

Tuesday, June 4, 2019

4 June, 2019 (02:00) | WODs | By: derek

2 Rounds: 100m Walking Lunge 75 Abmat Sit-Ups 50 Double-Unders 25 Calorie Row

Monday, June 3, 2019

3 June, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave) Bench Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave) New Strength Worksheet Met-Con: 10! Toes-to-Bar (Ascending) Dumbbell Hang Power Clean (Descending; 30lbs./45lbs.)