Monday 10222018

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 (Time)

MetCon: (Scale by reducing movements to half, leave run the same)

Run 400m (row 500m)

100 wall balls 20/14

50 toes to bar

25 front squats (185/135)

Run 400m

Mobility: Box hip stretch

Friday 10192018

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

Death by power clean (AMRAP – Reps)

Friday 10192018


Death by power clean.

Using 70% 1RM, do 1 on minute 1, 2 on minute 2….

Finish: Run 1 mile and then planks x 4 minutes without rest neutral, right, left, neutral

Thursday 10182018

CrossFit Pella – CrossFit

Warm-up K (No Measure)

Run 400m (Row 500m)

3 rounds

10 shoulder press empty bar

10 lunges (bodyweight or 10lb plate)

10 kip swings

Bench Press (10-8-6-6-4-4)

Metcon (AMRAP – Reps)


Every four minutes for three rounds:

50 air squats

40 jumping jacks

30 lunges

20 push-ups

10 burpees

*** At the end of the workout, complete the burpee shortage you didn’t complete during the four minute cycles (30 total)

Finish/Mobility: ROMWOD