CrossFit 10

Fitness To The Tenth Power

Skip to: Content | Sidebar | Footer

Month: January, 2019

Thursday, Jan. 31, 2019

31 January, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave) Shoulder Press: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave) New Strength Worksheet Met-Con: 22-16-10 Overhead Lunge Steps (L=1, R=2; 25lbs./45lbs.) Kettlebell Swings (53lbs./70lbs.) Prisoner Get-Ups

Wednesday, Jan. 30, 2019

30 January, 2019 (02:00) | WODs | By: derek

Strength: Bench Press: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave) New Strength Worksheet Met-Con: Weight Vest Wednesday 4 Rounds: 30 Sit-Ups 200m Run 1 Pull-Up Complex (1 Strict Pull-Up / 2 Chest-to-Bar Pull-Ups / 3 Kipping Pull-Ups)  

Tuesday, Jan. 29, 2019

29 January, 2019 (02:00) | WODs | By: derek

10! Power Clean (65lbs./95lbs.) Toes-to-Bar (Evens) Ring Dips (Odds)

Monday, Jan. 28, 2019

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

Strength: Squat: 1 x 5; 1 x 3; 1 x 1; Max(10 target) (Push 10s Wave) New Strength Worksheet Met-Con: 3 Rounds: 7 Dumbbell Push Press (50% 10s Volume weight) 500m Row 3 “L” Pull-Ups

Saturday wod

25 January, 2019 (18:37) | WODs | By: laurie

We will split into 2 teams. Every time you get through course, you score a point for your team!!   buy in:  5 ground to overhead with your weight.  ladies will take a 20# weight (ball, DB, slam ball, whatever) men 30# through the course. box jump run to deck, over benches on deck to […]

Friday, Jan. 25, 2019

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

Tabata Dumbbell Lunge Steps (L=1, R=2; 20lbs./30lbs.) Prisoner Get-Ups Dumbbell Step-Ups (L=1, R=2; 20lbs./30lbs.) Seated Keg Lifts (Alternates sides each round; 35lbs./52lbs.)

Thursday, Jan. 24, 2019

24 January, 2019 (02:00) | WODs | By: derek

Strength: Squat: 1 x 5; 1 x 5; 2 x 10; 1 x 10+ (Intensity 10s Wave) New Strength Worksheet Met-Con: 3 Rounds: 400m Run 20 Hip Extension 10 Toes-to-Bar  

Wednesday, Jan. 23, 2019

23 January, 2019 (02:00) | WODs | By: derek

Strength: Shoulder Press: 1 x 5; 1 x 5; 2 x 10; 1 x 10+ (Intensity 10s Wave) New Strength Worksheet Weight Vest Wednesday: 15 Rounds of 1 minute: 5 Strict Pull-Ups 10 Push-Ups 15 Squats Rest 1 minute between each round in addition to any “bonus time” left after completing the triplet. Alternate rounds with/without […]

Tuesday, Jan. 22, 2019

22 January, 2019 (02:00) | WODs | By: derek

8 Individually Timed Rounds: 1 minute for Max. Calories Subtract calories from above from 24 (Women) or 30 (Men) and perform that number of reps of one of the exercises below: Wall Walks Burpees Box Jumps (28″/36″) Medicine Ball Cleans (14lbs./20lbs.) Athletes must do each exercise twice, however they can be done in any order.

Monday, Jan. 21, 2019

21 January, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 1 x 5; 1 x 5; 2 x 10; 1 x 10+ (Intensity 10s Wave) BenchPress: 1 x 5; 1 x 5; 2 x 10; 1 x 10+ (Intensity 10s Wave) New Strength Worksheet Met-Con: 5! Man-Makers (Push-Up, Row L/R, Squat Clean/Thruster; 20lbs./30lbs.) Perform 10 AbMat Sit-Ups and 20 Double-Unders after each round.