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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

Friday 01122018


CrossFit Pella – CrossFit

Wall ball row partner warm up (No Measure)

50 wall balls

40 calorie row

Shared between two athletes

Bear Complex (Cycle through twice between moving up in weight.)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

1000m Row (Time)

Max Effort 1000m Row

Finisher

Finish: 2 x 20 sit ups, 2 x 15 light good mornings

Mobility: As needed​

Thursday 01112018


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

Froning 540 (Time)

50 OH lunges 45/25

40 pull ups

30 thrusters (95/65)

20 burpees

10 cleans (135/95)

Finisher

Finish: bar roll outs 3 x 10 or windshield wipers 3 x 10

Mobility: Lizard, hip work

Wednesday 01102018


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Metcon (Time)

MetCon:

50 strict press (95/65)

40 sit ups

35 kb swings (53/36)

30 front squats (135/95)

25 burpees

20 cal row

15 HSPU

10 cleans (155/115)

Finish: Tricep extensions 3 x 15 (yes really)

Mobility: Crossover symmetry

Tuesday 01092018

CrossFit Pella – CrossFit

Warm-up 10-9-8 (No Measure)

Row 10 calories

10 air squats

Row 9 calories

9 push ups

Row 8 calories

8 burpees

Metcon (AMRAP – Reps)

EMOM 6 minutes (not alternating):

5 back squats 135/95

5 burpees

For rx plus do 8 a minute of each

Metcon (AMRAP – Reps)

MetCon:

In 12 minutes with one minute rotations (no rest, just rotate through):

Kb swings (53/36)

Sit ups

Lunges (count each step)

Finish: Bear crawls down and back with weight or sandbag

Mobility: couch stretch

Monday 01082018


CrossFit Pella – CrossFit

KB warm-up (No Measure)

10 kb eye level swings

10 sit ups

20 full kb swings

20 sit ups

30 goblet squats

30 sit ups

Run 400m/Row 500m

Metcon (Time)

MetCon:

10 RFT

5 hang snatches (115/75)*

10 wall balls (20/14)

*scale to cleans if needed or kB swings, choose a weight that all five reps can be done unbroken (~70%1rm)

Finish: PVC with suspended KB OH carries (down and back)

Mobility: Crossover symmetry

Friday 01052018


CrossFit Pella – CrossFit

Warm up Burpee BJ (No Measure)

10 Burpee broad jumps

20 air squats

10 push ups

10 Burpee broad jumps

20 air squats

10 push ups

Bench Press (5-5-5-3-3 start with bar to warm-up)

Metcon (Time)

MetCon:

18-15-12-9

Deadlift (225/155)*

Toes to bar**

*use a “heavy” wt you can do 5 unbroken when fresh

**can modify from floor or sit-ups

Finish and mobility: work on what needs attention​

Thursday 01042018


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Single overhead KB squat (3x 8/8 (can also use DB), increase wt. if desired )

Single arm overhead lockout with KB

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Finisher

Finish: Strict pull-ups (chest to bar strict is goal) 3 x max reps

Mobility: Hip work and ROMWOD if time allows