Friday 070315


CrossFit Pella – CrossFit

Warm Up A (No Measure)

Row 500M before and after

2-3 rounds

10 Push-ups

10 Pull-ups

10 Sit-ups

10 Air Squats

Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here
Suggested as a partner WOD.

Women’s RX wt is 95 lb OHS

Thursday 070215


CrossFit Pella – CrossFit

Warm Up E (No Measure)

2-3 Rounds of:

10 Kettlebell Swings

10 ring rows

10 Burpees

Run 400m/Row 500m

Shoulder Press (3 x 5 startomg at 70% 1RM)

Push Press (3 x 3 at 70% 1RM)

Push Jerk (5 x 1 at 70%)

Metcon (Time)

Cash in: 800m run or 1000m row

3 RFT

10 sumo deadlift (185/135)

10 sit ups

10 bar facing burpees

Cash out: Run 400m or row 500m

Finish: find a partner and do stretcher carries at 135/95 4 x 100m

Schedule update for Holiday Weekend

CrossFitFourth

Schedule for upcoming Fourth of July weekend:

Friday classes at 5:30am and 7:00am (this is a great workout to do with a parnter or half), no noon and no 4:30pm

Saturday: no open gym, we encourage you to do a 5K (Sully Freedom run) or spend some time outside

Have a happy and safe Fourth of July enjoying our freedoms.