CrossFit 10

Fitness To The Tenth Power

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Month: July, 2019

Wednesday, July 31, 2019

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

Weight Vest Wednesday 4 Rounds: 400m Run 200m Farmer’s Walk (25lbs./40lbs.) 10 Push-Ups

Tuesday, July 30, 2019

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

For Time: 50 Power Cleans (40% Working 1RM Deadlift) EMOTM 5 Barbell Roll Outs Then: 2 Rounds: 60 Double Unders 30 Kettlebell Swings (35lbs./52lbs.) 15 Burpees

Monday, July 29, 2019

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

For Time: 21 Back Squat 42 GHD Sit-Ups 15 Back Squat 30 GHD Sit-Ups 9 Back Squat 18 GHD Sit-Ups Use 60% of Work 1RM for back squat or 75% for front squat.

Saturday wod

26 July, 2019 (21:25) | WODs | By: laurie

Partner up for 23 min: Partner 1 works on AMRAP 5 burpee box jump overs 24” 10 push ups feet on the box 5 inverted burpees 10 push ups one hand on ball (5 on each side) Partner 2 runs to Lauren’s mailbox and picks one of the following back to driveway Frog hop bear […]

Friday, July 26, 2019

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

AMRAP 20 minutes: 400m Run 30 air squats 20 second L-Sit/Hang 1 Rope Climb

Thursday, July 25, 2019

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

Strength: Squat: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x 1; 1 x 1; Max (Push 3s Wave) New Strength Worksheet Met-Con: EMOTM 5 Minutes of each of the following: 10 Calorie Row 10 Toes-to-Bar 10 Single Arm Dumbbell Hang Power Snatch (Alternating; L=1, R=2; 30lbs./45lbs.)

Wednesday, July 24, 2019

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

Strength: Sh. Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x 1; 1 x 1; Max (Push 3s Wave) New Strength Worksheet Weight Vest Wednesday: For Time: 30 Dumbbell Step-Ups (25lbs./40lbs.) 20 WallBall Sit-Ups (14lbs./20lbs.) 10 Kick-Ups to Handstand 20 Russian Twists (14lbs./20lbs.) 30 Dumbbell Step-Ups (25lbs./40lbs.)

Tuesday, July 23, 2019

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

5 Rounds: 15 Power Cleans (65lbs./95lbs.) 30 Double-Unders 15 Pull-Ups 30 Double-Unders OR 3 Rounds: 15 Power Cleans (95lbs./135lbs.) 30 Double-Unders 15 Pull-Ups (Chest-to-Bar) 30 Double-Unders Note: 3 Round option is only available for athletes who can perform it at Rx.

Monday, July 22, 2019

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

Strength: Deadlift: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x 1; 1 x 1; Max (Push 3s Wave) Bench Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; 1 x 1; 1 x 1; Max (Push 3s Wave) New Strength Worksheet Met-Con: 10! Wallball (14lbs./20lbs.) […]

Saturday wod

19 July, 2019 (21:29) | WODs | By: laurie

Card game Partners ~ Zoe is super cool ~ Clubs: dumb bell bench press Spade: hang squat cleans Diamond: wall ball Heart: jack knives Red joker: 4 rope climbs Black Joker: 100 Jumping Jacks with Weight Vest