Wednesday 083116

CrossFit Pella – CrossFit

Warm-up J (No Measure)

2-3 rounds

Jog 2 laps around parking lot

10 push ups

10 chin-ups

10 OHS with PVC

Front Squat (2 x 3 @ 60% 2×2 @70% 2×2@80% 2×1 at 90%)

Metcon (AMRAP – Reps)

Metcon:

10 minute AMRAP

10 back squats (155/115)

10 burpees

10 toes to bar

Finish:

4 x 400m with 1-minute rest

Mobility:

Spend 2 minutes in couch stretch

Tuesday 083016


CrossFit Pella – CrossFit

Warm-up (No Measure)

Jog 250m

3 x 10

burpees

pull ups

air squats

Gymnastics

Pistols (3 x 8/8 do progressions as needed)

Metcon (Time)

Metcon:

30 cal row

30 push ups

30 (15/15) front rack lunges (115/75)

3 rope climbs

20 cal row

20 push ups

20 (10/10)front rack lunges

2 rope climbs

10 cal row

10 push ups

10 (5/5)front rack lunges

1 rope climb

Finish:

3 x 1 minute planks

Mobility: t-spine foam roll

Monday 082916


CrossFit Pella – CrossFit

Warm-up (No Measure)

Skip 125 m, jog 125 m

2 x 10 of:

squats

push ups

sit ups

Skip 125m, jog 125 m

Metcon (Time)

MetCon: “50/50″ Partner WOD: one partner works at a time (30 min. cap.)

Use one bar and add wt.

Pull-ups x 50

Run x 250m

Push-ups x 50

Run x 250m

Empty Bar Back squat (45/33) x 50

Run x 250m

Shoulder to overhead (135/95) x 50

Run x 250m

DL (185/135) x 50

Run x 250m

KB Single Arm Swings (36/25) x 50Left/50 Right

Run x 250m

Finish:

If time allows, tire flips