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Monday 04232018


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

Push Jerk (Take 15 minutes to work to 5 rep for th day )

Metcon (Time)

3 RFT

400m run (500m row)

21 sit ups (medball optional)

15 hang cleans (115/80)

9 jerks (115/80)

Finish: Round the worlds with 10 pound plate

Mobility: hollow rocks 3 x 10/3 x 10 supermans

Friday 04202018


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:

Partner WOD, one works at a time

50-40-30-20-10

Push ups

Deadlift (185/135, 155/105, 95/65)

Box jump overs

Finish/Mobility: work on pegboard or rope climbs

Thursday 04192018


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 (AMRAP – Reps)

Strength/MetCon: alternating EMOM 8 minutes

10 bench press/10 pull-ups (ring rows)

Metcon (AMRAP – Reps)

MetCon:

Max effort (Every other minute on the minute) work:rest

3 rounds

Max effort row (cal)

Max effort push press (115/75)

Max effort burpees

Finish: Run 1 mile at moderate pace

Mobility: Hamstring work with a band

Wednesday 04182018

CrossFit Pella – CrossFit

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks

20 PVC OHS

15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Pistols (warm-up legs well and work on pistol progressions,)

Metcon (Time)

MetCon:

4 RFT

40 Double unders (120 singles)

20 sit ups

10 single leg DL (with kb)

10 pistols (alternate as needed)

Finish: Lunges down and back (either body weight or with light weights) x 4

Mobility: Hip work

Tuesday 04172018

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

Gymnastics

Skill: Spend 15 minutes working on 5 sets of 5 HSPU (challenging to one less mat or one more plate)

Metcon (AMRAP – Reps)

MetCon: Happy happy birthday, Lindy!

15 minute EMOM (alternating)

15 Deadlifts (155/105)

12 Step-ups (with dumbbells)

9 calorie row

Finish: Toes to rings 3 x 10

Mobility: roll out legs as needed

Monday 04162018


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 (Weight)

Strength: Complex EMOM 5 minutes:

3 DL, 3 hang cleans, 3 front squats

Work up in weight if desired

Metcon (Time)

MetCon: Happy birthday, Hans!!!

10 cleans (135/95)

Run 250m

1 rope climb

8 cleans (135/95)

Run 250m

2 rope climbs

6 cleans (135/95)

Run 250m

3 rope climbs

4 cleans (135/95)

Run 250m

4 rope climbs

2 cleans (135/95)

Run 250m

5 rope climbs

Finish: Hollow rocks 3 x 10

Mobility: as needed after running

Friday 04132018


CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB

(10/10)

10 Kip swings

20 curtsy lunges (10/10)

Partner wod: Sweet and Sour (Time)

With a partner for time (one working at a time)

(One person works at a time)

100 wall balls (20/14)

20 snatches (115/75)

100 walking lunges (bw)

20 snatches (115/75)

100 sit ups (bw)

20 snatches (115/75)

Finish: tricep extensions 3 x 10-15

Mobility: as needed (crossover symmetry)

Thursday 04122018


CrossFit Pella – CrossFit

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks

20 PVC OHS

15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Front Squat (5-5-5-5-5)

Metcon (AMRAP – Reps)

MetCon:

Alternating EMOM (3 rounds)

12 goblet squats (kb 53/35 lb)

1 minute plank

12 dumbell presses (or use kb)

1 minute row sprint

Rest 1 minute

*score is reps (squats, presses, row calories)

Finish: Bear crawl down and back 2 x

Mobility: work on quads/hip flexors (couch stretch)

Wednesday 04112018


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

Standing dumbbell strict press (10-10-10)

Lateral shoulder raises (10-10-10)

Very light weight, keep core tight

Metcon (AMRAP – Rounds and Reps)

MetCon:

20 minute AMRAP

20 sit-ups

20 back rack lunges (95/65)

400m run (500m row)*

*each 100m is worth 5 reps

Finish: Dumbell curls 10-10-10

Mobility: Crossover symmetry

Tuesday 04102018


CrossFit Pella – CrossFit

Warm up H (No Measure)

2-3 rounds

Run 200m

5 inch worms

10 push ups

15 air squats

20 jumping jacks

Single leg DL with KB or DB ( kb or dumbbell 3 x 8/8, may start without weight)

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Metcon (Time)

MetCon: (review SDLHP well)

21-15-9

Sumo Deadlift High Pull (75/55)

Handstand push-up (alternatively use the SDLHP weight as a strict or push press)

Box jump (24/20)

Finish: Run 1 mile as recovery (if weather allows… come on Spring) otherwise row 2000m as recovery

Mobility: Work on hip work with the boxes