CrossFit 10

Fitness To The Tenth Power

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Monday, May 14, 2018

14 May, 2018 (02:00) | WODs | By: derek

Strength:

Shoulder Press:

  • 2 x 80%, 90%; 1 x 95%; 1+ x 100%
  • EMOTM 15 minutes: 1 x 80%

New Strength Worksheet

Met-Con:

4 Rounds:

  • 16 Flutter Kicks (L/R=1)
  • 12 Floor Wipers (L/R=1; 95lbs./135lbs.)
  • 8 Bar Facing Burpees

Saturday wod

11 May, 2018 (22:33) | WODs | By: laurie

Partner wod, you will each row 10 calories before each exercise. Alternate who rows first each round. Only one person can work at a time.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall balls
50 Burpees
50 Double undera

Friday, May 11, 2018

11 May, 2018 (02:00) | WODs | By: derek

For Time:

  • 1 mile Run
  • 1k Row
  • 1 mile Run

OR

  • 800m Run
  • 2k Row
  • 800m Run

Thursday, May 10, 2018

10 May, 2018 (02:00) | WODs | By: derek

Strength:

Deadlift:

  • 2 x 80%, 90%; 1 x 95%; 1+ x 100%
  • EMOTM 15 minutes: 1 x 80%

New Strength Worksheet

Met-Con:

3 Rounds:

  • 10 Box Jumps (20″/24″)
  • 10 Kettlebell Swings (35lbs./53lbs.)
  • 10 Push Press @ 80% functional 1RM Shoulder Press

 

Wednesday, May 9, 2018

9 May, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday

Card Game

  • Clubs: Step-Ups (L=1, R=2)
  • Diamonds: Pull-Ups
  • Hearts: 4 Count Flutter Kicks
  • Spades: Burpees
  • Jokers: Ignore

Single athlete option: AMCAP in 20 minutes.

Tuesday, May 8, 2018

8 May, 2018 (02:00) | WODs | By: derek

Strength:

Bench Press:

  • 2 x 80%, 90%; 1 x 95%; 1+ x 100%
  • EMOTM 15 minutes: 1 x 80%

New Strength Worksheet

Met-Con:

3 Rounds:

  • 24 Double-Unders
  • 16 Knees-to-Elbows  
  • 8 Back Squats @ 50% Functional 1RM

Monday, May 7, 2018

7 May, 2018 (02:00) | WODs | By: derek

Strength:

Power Clean:

  • 2 x 80%, 90%; 1 x 95%; 1+ x 100%
  • EMOTM 15 minutes: 1 x 80%

New Strength Worksheet

Met-Con:

  • 30 GHD Sit-Ups / 3 Wall Walks 
  • 20 GHD Sit-Ups / 2 Wall Walks
  • 10 GHD Sit-Ups / 1 Wall Walk

 

Saturday wod

4 May, 2018 (21:10) | WODs | By: laurie

Partner WOD:

100 calorie row
80 pullups
60 power snatch (75/55#)
80 box jumps 18”
100 calorie row
*One person works at a time. Partners switch off whenever desired.

Friday, May 4, 2018

4 May, 2018 (02:00) | WODs | By: derek

AMRAP 30 minutes:

  • 250m Row
  • 20 AbMat Sit-Ups
  • 15 Wallball (14lbs./20lbs.)
  • 10 Kettlebell Swings (53lbs./70lbs.)
  • 5 Pull-Ups

Thursday, May 3, 2018

3 May, 2018 (02:00) | WODs | By: derek

Strength:

Back Squat:

  • 2 x 80%, 90%; 1 x 95%; 1+ x 100%
  • EMOTM 15 minutes: 1 x 80%

New Strength Worksheet

Met-Con:

42-30-18

  • Dumbbell Lunge Steps (L=1, R=2; 20lbs./30lbs.)
  • Double-Unders
  • Goblet Squats (20lbs./30lbs.)