Friday 07292016


CrossFit Pella – CrossFit

Warm-up

Warm-up

Kb burpees (No Measure)

50 kb swings

Break every 10 and do 5 burpees

Metcon

Metcon (Time)

Metcon:

21-18-15-12-9-6-3

Row (calories)

Deadlift 185/135

Finish:

Toes to bar on the rings 2 x 10

Ring pull ups 2 x 10

Thursday 07282016


CrossFit Pella – CrossFit

Warm-up

Warm-up I (No Measure)

Run 400m

2-3 rounds

10 dumbell presses

10 pull ups

10/10 walking lunges

Weightlifting

Bench Press (1 x 5 @ 50% 1 x 5 @ 60% 5 x 5 @ 70%)

Gymnastics

Chin-ups (3 x 5 weighted chin-ups or lightest band possible)

Metcon

Metcon (Time)

For Time

Wall balls (20/14) x 30

Sit-ups w/WB x 10

DU’s x 10

Wall Balls x 20

Sit-ups x 20

DU’s x 20

Wall Balls x 10

Sit-ups x 30

DU’s x 30

Finish:

Lightly Loaded Back Extensions 3 x 10

Wednesday 072716


CrossFit Pella – CrossFit

Warm-up

Warm Up C (No Measure)

Run 200M before

5 Ring Dips

10 Medball cleans 20/14

10 Pull-ups

5 Dumbell Snatch

Run 200m after

Metcon

Metcon

Metcon (AMRAP – Reps)

Metcon: Score is total reps, except for Jump rope (divide this by ΒΌ)

3 minutes to establish max number of of DU’s (Singles/3),

Rest 2 min.

3 min. to establish max reps of Front squats (135/95)- no rack

Rest 2 min.

3 min. to establish max Pull-ups

Rest 2 min.

3 min. to establish max calorie Row

Weightlifting

TIre flip/stone work/pinch plate

Work on tire flips

Work on atlas stone work

2 x 250 m pinch plate carry 45/25