Monday 03192018

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
Row instead as weather/light permits

Standing dumbbell strict press (10-8-6-4-4)

Metcon (Time)

MetCon: Happy happy birthday, Marlene!

4 RFT:

10 toes to bar (knee raises)

30 double unders (90 singles, need to try DU on at least two rounds)

20 air squats

1 minute plank or handstand hold

Finish and mobility: spend time on crossover symmetry and wall “splits” for posterior chain

Friday 03162018

CrossFit Pella – CrossFit

Squat/Push-up warm-up (No Measure)

Jog 200m


Air squats

Push ups

Jog 200m
If weather does not permit running outside, row 250m or jog three laps abound gym

Metcon (Time)

Subject to change based on 18.4 announcement:

Friday 03.16.2018


21 calorie row

21 back squats (135/95)

3 rope climbs

15 calorie row

15 back squats (155/115)

2 rope climbs

9 calorie row

9 back squats (175/125)

1 rope climb

Mobility: spend 10 minutes on Crossover symmetry and/or other mobility

Thursday 03152018

CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs


20 lunges (10/10)

10 sit ups

Repeat 3 x

Metcon (Time)



400m run (500m row)

7 deadlifts (155/105)

7 hang power cleans (155/105)

7 push jerks (155/105)

Finish: Farmer carries up and down the hill (don’t drop weights)

Mobility: Crossover symmetry