CrossFit 10

Fitness To The Tenth Power

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Tuesday, Sept. 10, 2019

10 September, 2019 (02:00) | WODs | By: derek

For Time:

  • 50/40/30/20/10 Double-Unders
  • 25/20/15/10/5 Kettlebell Swings (35lbs./52lbs.)
  • 10/8/6/4/2 Single-Arm Dumbbell Shoulder Press (Alternating; L/R=1; 35% Working 1RM)

Monday, Sept. 9, 2019

9 September, 2019 (02:00) | WODs | By: derek

4 Rounds of “Flowers” (Bring Sally Up, Bring Sally Down)

Two movements will be performed each round, and the athlete will switch movements on the lyric “Old Miss Lucy’s dead and gone…”.

  • Round 1: Push-Up / Barbell Squat (40% Working 1RM)
  • Round 2: Air Squat / Dumbbell Bench Press (20% Working 1RM)
  • Round 3: Barbell Squat (40% Working 1RM) / Push-Up
  • Round 4: Dumbbell Bench Press (20% Working 1RM) / Air Squat
  • Rest 3 minutes between each round.

Saturday wod

6 September, 2019 (19:31) | WODs | By: laurie

Partner wod

Split work as needed:

100 cal row

100 deadlifts 95/135

100 wall balls

100 box jump overs

100 wall balls

100 deadlifts

100 cal row

Friday, Sept. 6, 2019

6 September, 2019 (02:00) | WODs | By: derek

5 3 minute Rounds:

  • 8 Dumbbell Push Press (45lbs./60lbs.)
  • 10 Squat Thrusts
  • 12 Kettlebell Swings (35lbs./52lbs.)
  • Max. Rep Push-Ups
  • Rest 1 minute between each round.

Thursday, Sept. 5, 2019

5 September, 2019 (02:00) | WODs | By: derek

3 Rounds:

  • 50 Air Squats
  • 7 Strict Pull-Ups
  • 7 Strict Ring Dips
  • 10 Hang Power Clean (95lbs./135lbs.)

Wednesday, Sept. 4, 2019

4 September, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday

AMRAP 20 minutes

  • 200m Run
  • 15 Feet to Wall Sit-Ups
  • 10 Box Jumps
  • 5 Burpee Pull-Ups

Monday, Sept. 2, 2019

2 September, 2019 (02:00) | WODs | By: derek

Team WOD (2 or 3 person)

AMRAP 20 minutes:

  • 5 single rep Deadlift (Relay style; 185lbs./275lbs.)
  • Bucket Fill/Empty Relay (14lbs, 16lbs.,20lbs., 30lbs.) push box to other side of gym. Unload and bring it to driveway.
  • 200m Tire Carry (Large tires; Plates can be used in small tires for 2 person teams.

Saturday wod

30 August, 2019 (21:25) | WODs | By: laurie

Obstacle course. . .

See how many times you can get through it in 24 min. You will carry a plate with you to each station.

10 burpees

10 tire flips

Run outside and do 10 wall balls

Jump over the boxes in the driveway

10 mountain climbers

5 frog hops down side walk

Lunge walk back to mailbox and run back to gym to start over again!

Friday, Aug. 30, 2019

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

15 Rounds:

  • 3 Prisoner Get-Ups
  • 2 Box Jumps (24″/30″)
  • 1 Suicide Run (Cones at 3, 6 and 9 sidewalk blocks)

Thursday, Aug. 29, 2019

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

For Time:

  • 21 Deadlift (60% Work 1RM Deadlift)
  • 15 Toes-to-Bar
  • 3 Rope Climb
  • 15 Deadlift (60% Work 1RM Deadlift)
  • 10 Toes-to-Bar
  • 2 Rope Climb
  • 9 Deadlift (60% Work 1RM Deadlift)
  • 5 Toes-to-Bar
  • 1 Rope Climb