CrossFit 10

Fitness To The Tenth Power

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Month: December, 2018

Wednesday, Dec. 19, 2018

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

Weight Vest Wednesday 1 mile Farmers’ Walk (20lbs./30lbs.) Every time the weight is put down the athlete must do 5 Burpees. OR 1 mile Overhead Plate Carry (25lbs./35lbs.) Every time the weight is put down or rests against the body the athlete must do 5 Burpees. If another athlete passes another while one of them […]

Tuesday, Dec. 18, 2018

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

6 Rounds: 45 seconds to perform 1 Sumo Deadlift High-Pull and 5 Medicine Ball Cleans 30 seconds to perform 2 Sumo Deadlift High-Pulls and 3 Medicine Ball Cleans 15 seconds to perform 3 Sumo Deadlift High-Pulls and 1 Medicine Ball Clean 55lbs./75lbs. and 14lbs./20lbs. Rest as needed: 4 Rounds: 45 seconds to perform 5 Prisoner […]

Monday, Dec. 17, 2018

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

Strength: Split Jerk: 3-3-3-3-3-3-3 Met-Con: 3 Rounds: 10 Kettlebell Swings (53lbs./70lbs.) 20 Knees-to-Elbows

Saturday wod

14 December, 2018 (21:59) | WODs | By: laurie

Partner up!  21 minute EMOM Partner 1: 8 dumbbell hang power snatches (L+R=1)  partner 2: 8 OHS  HOW: Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the reps is the rest period. Every third minute, both partners complete 10 burpees. 

Friday, Dec. 14, 2018

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

EMOTM 7 minutes: 14 Calorie Row Max. Rep Hang Power Cleans (65lbs./95lbs.) Rest as needed EMOTM 7 minutes: Lowest round of Hang Power Cleans from above Max. Calorie Row

Thursday, Dec. 13, 2018

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

Strength: Front Squat: 10-10-5-5-3-3 Met-Con: 30 reps of athlete’s Strict Pull-Up variation. Every time the athlete breaks she must perform 10 burpees.

Wednesday, Dec. 12, 2018

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

Weight Vest Wednesday For Time: 800m Run 6 Rounds of 6 Push-Ups / 12 Lunge Steps (L=1, R=2) 800m Run

Tuesday, Dec. 11, 2018

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

AMRAP 3 minutes: 3 Wallball Sit-Ups (14lbs./20lbs.) 6 Air Squats 9 Toes-to-Bar AMRAP 6 minutes: 3 Air Squats 6 Toes-to-Bar 9 Wallball Sit-Ups AMRAP 9 minutes: 3 Toes-to-Bar 6 Wallball Sit-Ups 9 Air Squats No rest between AMRAPs.

Monday, Dec. 10, 2018

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

Strength: Deadlift: 10-10-5-5-3-3 Met-Con: 3 Rounds: 11 Dumbbell Shoulder-to-Overhead (25lbs./35lbs.) 11 Box Jumps (24″/30″) 11 Kettlebell Swings (35lbs./52lbs.)

Saturday wod

7 December, 2018 (21:57) | WODs | By: laurie

Tabata 20:20 forward/backward jumps on tire push up with row back squats 65/95 sit ups hugging a plate