Friday 120916

CrossFit Pella – CrossFit

Warm Up E (No Measure)

2-3 Rounds of:

10 Kettlebell Swings

10 ring rows

10 Burpees

Run 400m/Row 500m

Metcon (Time)

No Strength:

Partner WOD:

80 Clean and Jerks at 135/95

80 burpees

Partners may work at the same time, split work as desired.

Finish: 3 x 5-10 strict pull ups/ 2 x max number bar MU/ 2 x max ring MU

Mobility: work on areas that need attention (hips always good idea).

Thursday 120816

CrossFit Pella – CrossFit

KB warm-up (No Measure)

10 kb eye level swings

10 sit ups

20 full kb swings

20 sit ups

30 goblet squats

30 sit ups

Run 400m/Row 500m

Clean and Jerk (2 EMOM for 6 minutes, stay at 70%)

Metcon (AMRAP – Reps)

“Happy Birthday, Valinn!”


12 minute AMRAP

6 squat cleans (115/75)

12 toes to bar

6 thrusters (115/75)

12 burpees

Finish: partner dash to 2000m row (change as often as needed) Reduce to 1000m if time doesn’t allow for 2000m… or row faster

Mobility: roll out lower legs

Wednesday 120716

CrossFit Pella – CrossFit

WarmupG (No Measure)

Run 400 Before and After

PVC Pass throughs

10 KB swings

10 burpees

10 golfer pick ups

10 Vertical Good mornings

10 air squats

Bench Press (4×8 working up to heavy set of 8)

Metcon (Time)

“Happy Birthday, Liz!”



250 m Run (Row 300m)

6 Hand release push ups

8 Hang cleans (95/65)

Finish: 2 x 25 sit-ups/2 x 25 vertical good mornings with PVC

**only Liz can worm the HRPU, everyone else needs to do them legit :)

Mobility: Tspine roll with foam roller