Friday 07192019

CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

Repeat 2x

Metcon (Time)


40-35-30-25-20-15 DU

(sc to singles: 120-105-90-75-60-45)

6-6-6-6-6-6 Deadlifts 225/155

Finish: Spend 10 minutes working on bar MU, or strict Pull-ups

Mobility: As needed from the week

Thursday 07182019

CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB


10 Kip swings

20 curtsy lunges (10/10)

Metcon (AMRAP – Rounds and Reps)


Take 5 minutes to warm up specifically to the 70-80% clean weight


12 minute AMRAP

1 power clean 70-80% 1RM

3 pull ups (3 ring rows)

6 hand release push-ups

9 air squats

Finish/Mobility: ROMWOD

Wednesday 07172019

CrossFit Pella – CrossFit

Dynamic warmup 2 (No Measure)

10x Front knee hugs to chest

20x Walking hip circles forward

20x Walking hip circles backwards

30x overhead walking lunges

30x right foot hops

30x left foot hops

40x Jumping jacks

40x air squats

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.