CrossFit 10

Fitness To The Tenth Power

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Thursday, May 9, 2019

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

Strength:

Met-Con:

AMRAP 12 minutes:

  • 1 Strict Pull-Up
  • 2 Push-Ups
  • 3 Squats
  • Increase reps by initial rep count each round (1/2/3; 2/4/6; 3/6/9; etc.)

Wednesday, May 8, 2019

8 May, 2019 (02:00) | WODs | By: derek

Strength:

Weight Vest Wednesday:

For Time:

  • 400m Lunge Walk
  • 40 Burpees
  • Partition as needed.

Tuesday, May 7, 2019

7 May, 2019 (02:00) | WODs | By: derek

10! (Evens Only; Descending/Ascending)

  • Dumbbell Hang Squat Cleans (35lbs./50lbs.)
  • 200m Run

Monday, May 6, 2019

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

Strength:

  • Deadlift: 1 x 5; 1 x 5; 2 x 10; 1 x 10+ (Intensity 10s Wave)
  • BenchPress: 1 x 5; 1 x 5; 2 x 10; 1 x 10+ (Intensity 10s Wave)

New Strength Worksheet

Met-Con:

6 1 minute Rounds:

  • 25 AbMat Sit-Ups
  • Row for Calories
  • Score rounds individually.

Saturday wod

3 May, 2019 (21:41) | WODs | By: laurie

24 min partner wod

Partner up!


 Partner 1:

5 pullups, 10 pushups, and 15 air squats

partner 2

hang from a pullup bar and hold a knee tuck with thighs parallel to the ground.

If your partner loses the knee tuck, you must stop doing your round of Cindy; you resume only once they get back into the knee-tuck.

Friday May 3, 2019

3 May, 2019 (02:00) | WODs | By: derek

3 Rounds:

  • 24 Calorie Row
  • 21 Wallball (14lbs./20lbs.)
  • 18 Toes-to-Bar
  • 18 Sumo Deadlift High Pull (Kettlebell; 52lbs./70lbs.)

Thursday May 2, 2019

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

Strength:

Met-Con:

10!

  • Wallball Sit-Ups (14lbs./20lbs.)
  • Tire Flips

Wednesday May 1, 2019

1 May, 2019 (02:00) | WODs | By: derek

Strength:

Weight Vest Wednesday:

6 Rounds:

  • 3 Burpees / 3 sidewalk block shuttle run
  • 2 Burpees / 6 sidewalk block shuttle run
  • 1 Burpees / 9 sidewalk block shuttle run

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