CrossFit 10

Fitness To The Tenth Power

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Month: December, 2018

Happy new year!!

31 December, 2018 (14:52) | WODs | By: laurie

2019. . . Here we come!! We decided to have a wod today at 9 am. We will be doing an unofficial hero wod in honor of a navy seal named Chad. He did this wod when training to climb Mt. Aconcagua. He passed away in October of 2018. This can be scaled to your […]

Monday wod

30 December, 2018 (20:16) | WODs | By: laurie

There will only be a 9 am class today!  Partner up, divide reps any way you like! 5 rounds for time. 50 calorie row 40 wall ball sit ups 30 double unders 20 burpees 10 tire flips

Saturday wod

28 December, 2018 (22:23) | WODs | By: laurie

Partner up 1000m row 100 walking lunge 400m run (Carry a med ball) 100 power cleans  75/115 1000 single jump ropes 100 bar facing burpees 100 tire jump back and forth 100 air squats 1000m row    

Friday, Dec. 28, 2018

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

Partner WOD 15 Rounds Each Relay Style 3 Prisoner Get-Ups 2 Barbell Roll-Outs 1 Curtis P (Power Clean, Lunge L/R, Push Press; 55lbs./75lbs.)  

Thursday, Dec. 27, 2018

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

5 Rounds: 30 Double-Unders 15 Knees-to-Elbows 5 Deadlift (155lbs./225lbs.)

Wednesday, Dec. 26, 2018

26 December, 2018 (02:00) | WODs | By: derek

Happy Boxing Day! Partner WOD Card Game Clubs: Step-Ups (L=1, R=2) Diamonds: Mule Kick to Plank w/Push-Up Hearts: Decline Plank “Around the Worlds” Spades: Box Jumps Even reps 18″ / Odd reps 24″ Black/Red Joker: Athletes each perform 5 reps of each exercise on a 30″ box. Weight Vest Option: Wear a weight vest and […]

Monday, Dec. 24, 2018

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

There will only be a 9am class today and only a 9am class on December 26!  12 Days of Christmas 1 Wall Walk 2(00)m Run  3 Ring Dips 4 Burpees 5 Overhead Squats (55lbs./75lbs.) 6 Hip Extensions 7 GHD Sit-Ups 8 Dumbbell Lunge Steps (L=1, R=2; 20lbs./30lbs.) 9 Kettlebell Swings (35lbs./52lbs.) 10 Pull-Ups 11 Calorie Row/Bike […]

Saturday wod

21 December, 2018 (22:17) | WODs | By: laurie

25 Minute AMRAP partner up and split work any way you want! 20 burpees 20 Slam balls 20 pullups 15 Burpees 15 Slam balls 15 Pullups 10 burpees 10 Slam balls 10 Pullups 5 Burpees 5 Slam balls 5 Pull-ups Start over once you finish a round!

Friday, Dec. 21, 2018

21 December, 2018 (02:00) | WODs | By: derek

3 Rounds of each triplet: 23 GHD Sit-Ups 17 Calorie Row 11 Dumbbell Push-Press (30lbs./45lbs.) And 23 Hip Extensions 17 Box Jumps (20″/24″) 11 Pull-Ups     

Thursday, Dec. 20, 2018

20 December, 2018 (02:00) | WODs | By: derek

Strength: Hang Power Clean: 3-3-3-3-3-3-3 Met-Con: “Griff” 800m Run 400m Run Backwards 800m Run 400m Run Backwards OR 3 Rounds: 500m Row 400m Run 50 Double-Unders