Wednesday 01172018


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Bench Press (Take no more than 10 minutes for 4×8 (light))

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Ladies weight is 95

Finisher

Do ROMWOD if time remains

Tuesday 01162018

CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

Repeat 2x

Deadlift (8-8-6-6-4-4 start about 50% once warmed up)

Metcon (Time)

MetCon:

3 RFT:

50 walking lunges (25/25)

20 strict presses (95/65)*

20 sit ups

*choose a wt that can be done 10 times unbroken

Finish: Dips (assisted if needed) 3 x 10

Mobility: Lizard or hip work

Monday 01152018


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

Metcon (AMRAP – Rounds and Reps)

MetCon: is rounds plus reps (total in the workout)

6 minute AMRAP

10 Overhead squats (95/65)

10 Burpees

Rest 2 minutes

6 minute AMRAP

10 Front squats (135/95)

10 Pull ups

Rest 2 minutes

6 minute AMRAP

10 Hang cleans (155/105)

20 Wall balls (20/14)

Finish: Planks 4 x 1 minute with 30 second rest

Mobility: Couch stretch 2 x 1 minute