Monday 04222019


CrossFit Pella – CrossFit

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks

20 PVC OHS

15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Front Squat (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

MetCon:

15 minute AMRAP

250m run

10 thrusters (95/65)

10 sit ups

10 push ups

Finish: Single OH Kb carries 250m x 2

Mobility: Couch stretch 2 minutes/side

Central College Class


CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

20 jumping jacks

20 walking lunges

10 push-ups

10 toe touches

20 leg swings (front to back)

20 leg swings (lateral)

10 fire hydrants (per leg)

Metcon (Time)

21-15-9

Wall balls (20/14)

Burpees

Finish and mobility:

Hollow rocks x 10

Superman x 10

Friday 04192019

CrossFit Pella – CrossFit

Warm-up (No Measure)

Jog 250m

with empty barbell:

6 DL from knees

6 front squats

6 push press

12 air squats

10 DL from knees

10 front squats

10 push press

20 air squats

Jog 250M

Good Friday-Jesus WOD (Time)

14 RFT with 95/65lbs

10 Deadlifts


10 Squat cleans


10 Push Press

50 ft of Walking Lunges with barbell on back.
Walk back to start point.

At no point does the barbell touch the ground until rounds 3, 7, and 9.

Round 3, 7, & 9 – 7 Turkish Get Up

Passion WOD (Time)

100 double unders

800m barbell carry (95/65)

100 burpees