CrossFit 10

Fitness To The Tenth Power

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Month: April, 2019

Tuesday April 30, 2019

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

# Reps every 15 seconds for 16 cycles (4 minutes): 4 Box Jump (24″/30″) 3 Prisoner Get-Ups 2 Strict Pull-Ups 1 Bear Complex (55lbs./75lbs.) Perform all 16 cycles of each movement before moving to the next. Rest 1 minute after each movement.

Monday April 29, 2019

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

Strength: Squat: 4 x 10; 1 x 10+ (Volume 10s Wave) Shoulder Press: 4 x 10; 1 x 10+ (Volume 10s Wave) New Strength Worksheet Met-Con: 4 Rounds: 20 Double-Unders 12 Dumbbell Lunges (L=1, R=2; 20lbs./30lbs.) 4 Ring Dips

Saturday

27 April, 2019 (06:53) | WODs | By: laurie

Reminder: there will not be a wod here today. We are at the Festivas Games in Woodstock, wish us luck!!

Friday, April 26, 2019

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

10 Rounds 12 Calorie Row 9 GHD Sit-Ups 6 Dumbbell Push Jerk (45lbs./60lbs.)

Thursday, April 25, 2019

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

Strength: Deadlift: 4 x 10; 1 x 10+ (Volume 10s Wave) New Strength Worksheet Met-Con: 3 Rounds: 21 Double-Unders 15 Wallball (14lbs./20lbs.) 9 Knees-to-Elbows

Wednesday, April 24, 2019

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

Strength: Bench Press: 4 x 10; 1 x 10+ (Volume 10s Wave) New Strength Worksheet Weight Vest Wednesday: 6 Rounds: 5 Burpees 4 Box Jumps 3 Ring Dips 2 Kick-ups to Handstand w/10 second hold 1 Rope Climb

Tuesday, April 23, 2019

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

For Time: Run/Row 5K 10 minute Plank Practice 10 minute Stretch

Monday, April 22, 2019

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

Strength: Squat: 4 x 10; 1 x 10+ (Volume 10s Wave) Shoulder Press: 4 x 10; 1 x 10+ (Volume 10s Wave) New Strength Worksheet Met-Con: 3 Rounds: 6 Turkish Get-Ups (L=1, R=2; 24lbs./35lbs.) 12 Barbell Roll-Outs 18 second L-Sit Hang (Rings, Bar or Rope)

Saturday wod

19 April, 2019 (21:27) | WODs | By: laurie

O Partner A performs 50 KB swings while Partner B holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing. Partner A performs 50 box jumps while Partner B holds a 45lb/25lb plate overhead. Switch. If the overhead position is broken perform 5 burpees each before continuing. Partner A performs 50 […]

Friday, April 19, 2019

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

AMRAP 22 minutes: 33 Flutter Kicks (L/R=1) 11 Burpees 3 Handstand Push-Ups 22 Calorie Row 11 Burpees 2 Tire Flips 11 Sidewalk block Bear Crawl 11 Burpees 1 Rope Climb