Friday 012017


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

10 lateral lunges (left)

10 lateral lunges (right)

10 sit ups

Repeat 3 x

Zots Press (Skill work)

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
Ladies weight is 65lb

Finisher

Finish:1 minute rep max burpees x 3 (work:rest)

Mobility: roll out quads with empty bar

Thursday 011917

CrossFit Pella – CrossFit

WarmupM (No Measure)

2 rounds:

10 PVC pass throughs

10 OHS with PVC

10 leg swings per side

400m run

Deadlift (warm up with a light DL for WOD)

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Scaled option:

13 minute AMRAP

55 Deadlift 135/95

55 Wall balls 20/10 (both to 9ft target)

55 Calorie Row

55 Hand release push-ups

Finisher

Finish: Recover with 300 single jump rope passes

Mobility: mobilize as needed to recover

Wednesday 011817

CrossFit Pella – CrossFit

Warm Up B (No Measure)

Run 400M before and after

2-3 rounds of:

10 Pass throughs

10 OHS with PVC

10 Knees to Elbow

10 Push-ups
or row as weather permits (about 6-8 laps is a 400)

Front Squat (5×5 working to a heavy set of 5 for the day)

Metcon (Time)

Metcon:

3 RFT

15 toes to bar (Sc to knee raises)

12 box jump overs (24/20)

9 overhead squats (FB155/105)(Rx115/75)(Sc85/45)

Finish: Strict pull ups for max reps x 3

Mobility: Shoulder band work/stretches and roll t-spine