CrossFit 10

Fitness To The Tenth Power

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Category: WODs

Tuesday, April 9, 2019

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

8 Rounds: 1 x Round #: Handstand Push-Ups 2 x Round #: Burpees 3 x Round #: Box Jumps Round 1: 1, 2, 3 Round 2: 2, 4, 6 Round 3: 3, 6, 9 Round 4: 4, 8, 12 Round 5: 5, 10, 15 Round 6: 6, 12, 18 Round 7: 7, 14, 21 Round […]

Monday, April 8, 2019

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

Strength: Deadlift: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x 1; 1 x 1 Max (Push 3s Wave) Bench Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x 1; 1 x 1 Max (Push 3s Wave) New Strength Worksheet Met-Con: 10! Power Snatch […]

Saturday wod

5 April, 2019 (22:18) | WODs | By: laurie

Partner wod Alternate with partner, runs will be 400/200/mailbox Amrap for 22 min 55/75# 20 deadlifts 15 power cleans 10 bar hop burpees 5 pull ups

Friday, April 5, 2019

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

10! Tire flips Wall Ball Sit-Ups (14lbs./20lbs.) Goblet Squat (36lbs./54lbs.)

Thursday, April 4, 2019

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

So 10 years (+2 days) ago this was the WOD….. So guess what today’s WOD will be. Happy 38 + 10 Laurie!! “Today I am 38 so I figure I would share with you some of my favorite exercises and we will do 38 of each! 38’s FOR TIME: 38 Double Unders 38 Push Press […]

Spring Break

28 March, 2019 (20:03) | WODs | By: laurie

We are hoping you all have a fun and safe spring break. There will not be classes from March 29- April 3rd. Full regular classes on Thursday and Friday next week!

Thursday, March 28, 2019

28 March, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 1 x 1; 1 x 1; 4 x 3; 1 x 3+ (Intensity 3s Wave) New Strength Worksheet Met-Con: AMRAP 15 minutes: 45 Double-Unders 30 second L-Sit hold 15 Push-Ups

Wednesday, March 27, 2019

27 March, 2019 (02:00) | WODs | By: derek

Strength: Bench Press: 1 x 1; 1 x 1; 4 x 3; 1 x 3+ (Intensity 3s Wave) New Strength Worksheet Weight Vest Wednesday: 3 Rounds: 7 Knees-to-Elbows 4 Ring Dips 200m Run 1 Rope Climb

Tuesday, March 26, 2019

26 March, 2019 (02:00) | WODs | By: derek

3 Rounds: 12 Box Jump (20″/24″) 21 Kettlebell Swings (36lbs./53lbs.) 42 second Row for Max. Calories 21 Sumo Deadlift High-Pull 12 Burpees Score is total number of calories. 21 minute time cap.

Monday, March 25, 2019

25 March, 2019 (02:00) | WODs | By: derek

21-15-9 for each exercise Pendlay Row (65lbs./95lbs.) GHD Sit-Ups Lunge (L=1, R=2; Back Rack) Hip Extensions Athletes mix and match the exercises into 2 separate couplets. Reps can go in any order and the athlete may switch between the couplets as wanted. The only guideline is the couplet rep scheme must match. For example, if […]