CrossFit 10

Fitness To The Tenth Power

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Tuesday, July 9, 2019

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

AMRAP 6 minutes:

  • 21 Dumbbell Hang Power Clean (20lbs./30lbs.)
  • 21 GHD Sit-Ups
  • 21 Calorie Row

AMRAP 4 minutes:

  • 15 Dumbbell Hang Power Clean (25lbs./40lbs.)
  • 15 GHD Sit-Ups
  • 15 Calorie Row

AMRAP 2 minutes:

  • 9 Dumbbell Hang Power Clean (30lbs./45lbs.)
  • 9 GHD Sit-Ups
  • 9 Calorie Row

Rest/Stretch 5 minutes between first two AMRAPs and 3 minutes between last two AMRAPs.

Monday, July 8, 2019

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

We are back to regular schedule! 5:30am, 9am, 4,5,6pm!!

Strength:

Met-Con:

3 Rounds:

  • 15 Dumbbell Thrusters (20lbs./30lbs.)
  • 400m Run
  • Plank for run time.

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:

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:

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 sit ups


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.