CrossFit 10

Fitness To The Tenth Power

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Month: June, 2019

This week:

28 June, 2019 (21:52) | WODs | By: laurie

We will be out of the gym from Saturday until July 8th. Have a great Holiday week!

Friday, June 28, 2019

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

Tabata Burpees Medicine Ball Cleans (14lbs./20lbs.) Kettlebell Sumo Deadlift High-Pull (53lbs./70lbs.) Squat Thrusts

Thursday, June 27, 2019

27 June, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x 1; Max (Push 5s Wave) New Strength Worksheet Met-Con: 3 Rounds: 75 Double-Unders 50 Air Squat 25 Calorie Row

Wednesday, June 26, 2019

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

Strength: Shoulder Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x 1; Max (Push 5s Wave) New Strength Worksheet Weight Vest Wednesday: 4 Rounds: 100 Foot Walking Lunge 30 AbMat Sit-Ups 12 Chest-to-Bar Pull-Ups

Tuesday, June 25, 2019

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

4 Rounds: 400m Run 30 Push-Ups 20 Knees-to-Elbows 10 Prisoner Get-Ups

Monday, June 24, 2019

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

Strength: Squat: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x 1; Max (Push 5s Wave) Bench Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x 1; Max (Push 5s Wave) New Strength Worksheet Met-Con: 21-15-9 Box Jump (24″/30″) Kettlebell Swing (53lbs./70lbs.)

Saturday wod

21 June, 2019 (20:32) | WODs | By: laurie

Partner up: 10 mins: Partner 1 works on AMRAP Run 200m 10 OHS 55/75# Partner 2 Max rep burpee pull ups Switch 10 min: Partner 1 Row 200m 10 bear complex 55/75# Partner 2 Max rep hand stand kick ups Switch 10 min Partner 1 50 D/U 10 Deadlifts Partner 2 Max rep jack knife […]

Friday, June 21, 2019

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

Every 3 minutes for 24 minutes: 30 Flutter Kicks (L/R=1) 15 Wallball (14lbs./20lbs.) 15 Squat Thrusts Max Rep. Medicine Ball cleans in remaining time.

Thursday, June 20, 2019

20 June, 2019 (02:00) | WODs | By: derek

Strength: Squat: 1 x 2; 1 x 2; 3 x 5; 1 x 5+ (Intensity 5s Wave) New Strength Worksheet Met-Con: 3 Rounds: 30 Double Unders 20 Lunge Steps (L=1, R=2; 50% today’s highest squat weight w/same bar position) 10 Barbell Roll-Outs

Wednesday, June 19, 2019

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

Strength: Shoulder Press: 1 x 2; 1 x 2; 3 x 5; 1 x 5+ (Intensity 5s Wave) New Strength Worksheet Weight Vest Wednesday: AMRAP 20 minutes: 200m Run 20 Sit-Ups 2 Burpee Pull-Ups