CrossFit 10

Fitness To The Tenth Power

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Month: August, 2018

Saturday wod

31 August, 2018 (22:02) | WODs | By: laurie

20:20 tabata   partner jump over burpees (resting partner lies on floor for partner to jump over) alternating DB push press 24” box jumps Pull ups  

Friday, Aug. 31, 2018

31 August, 2018 (02:00) | WODs | By: derek

EMOTM 16 minutes: 1 Deadlift (Odd minutes; 80% functional 1RM Max. lower lift) 2 Reps of an exercise from the list below (Even minutes) Increase rep count by the initial amount each round. 2/4 for minutes 3 and 4, 3/6 for minutes 5 and 6, etc. If the athlete is unable to complete the prescribed […]

Thursday, Aug. 30, 2018

30 August, 2018 (02:00) | WODs | By: derek

Strength: A: Total Lift 2: Spend 10 minutes working up to 1 rep. max. or higher B: Total Lift 2: 5  x 2 @ 85%; Lower Mobility Stretch 1 minute between sets. C: Upper Lift 1: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Alligator Push-Ups; Shoulder Mobility Stretch 1 minute. New Strength […]

Wednesday, Aug. 29, 2018

29 August, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday 4 Rounds: 400m Run 40 Sit-Ups 4 Strict Ring-Dips

Tuesday, Aug. 28, 2018

28 August, 2018 (02:00) | WODs | By: derek

Strength: A: Lower Lift: Spend 10 minutes working up to 1 rep. max. or higher B: Lower Lift: 5  x 2 @ 85%; Lower Mobility Stretch 1 minute between sets. C: Total Lift 1: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Box Jumps (24″/30″); Lower Mobility Stretch 1 minute. New Strength Worksheet […]

Monday, Aug. 27, 2018

27 August, 2018 (02:00) | WODs | By: derek

EMOTM 10 minutes: 1 Hang Power Clean (Increase; 55lbs./75lbs.) 1 Push Press (Increase; 55lbs./75lbs.) 10 Burpees (Decrease) Increase/Decrease reps by 1 each minute. Rest 5 minutes EMOTM 10 minutes: 10 Hang Power Clean (Decrease; 55lbs./75lbs.) 10 Push Press (Decrease; 55lbs./75lbs.) 1 Burpees (Increase) Increase/Decrease reps by 1 each minute.

Saturday wod

24 August, 2018 (21:45) | WODs | By: laurie

card game hearts:  Russian twist on GHD  diamonds: box jumps spades: double push up burpees clubs: med ball cleans Black joker: bear crawl with the dumb bells mail box to Lauren’s mail box (one partner does bear crawl while partner 2 lunges and switch back down) red joker: slam ball leap ball throw from mail […]

Friday, Aug. 24, 2018

24 August, 2018 (02:00) | WODs | By: derek

Strength: A: Upper Lift: Spend 10 minutes working up to 1 rep. max. or higher B: Upper Lift: 5  x 2 @ 85%; Shoulder Mobility Stretch 1 minute between sets. C: Total Lift 2: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Broad Jumps (4′ min; 6′ min); Hip Mobility Stretch 1 minute. […]

Thursday, Aug. 23, 2018

23 August, 2018 (02:00) | WODs | By: derek

For Time: 5 Rounds: 5 calorie Row; 3 AbMat Sit-Ups; 1 Strict Pull-Ups 4 Rounds: 10 calorie Row; 6 AbMat Sit-Ups; 2 Strict Pull-Ups 3 Rounds: 15 calorie Row; 9 AbMat Sit-Ups; 3 Strict Pull-Ups 2 Rounds: 20 calorie Row; 12 AbMat Sit-Ups; 4 Strict Pull-Ups 1 Round: 25 calorie Row; 15 AbMat Sit-Ups; 5 […]

Wednesday, Aug. 22, 2018

22 August, 2018 (02:00) | WODs | By: derek

Strength: A: Lower Lift: Spend 10 minutes working up to 1 rep. max. or higher B: Lower Lift: 5  x 2 @ 85%; Hip Mobility stretch 1 minute between sets. C: Upper Lift: 5 x 5 @ 60%, 65%, 70%, 75%, 80%; 4 Broad Jumps (4′ min; 6′ min); Shoulder Mobility Stretch 1 minute. New […]