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Tuesday 05212019


CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

20 jumping jacks

20 walking lunges

10 push-ups

10 toe touches

20 leg swings (front to back)

20 leg swings (lateral)

10 fire hydrants (per leg)

Front Squat (6-6-5-5-4-4)

Metcon (AMRAP – Reps)

MetCon:

14 minute Ascending ladder

1,2,3,4+

Wall balls (20/14)

Burpees

Finish: Recover with a mile jog

Mobility: roll out quads/Hip halo

Monday 05202019

CrossFit Pella – CrossFit

Warm Up B (No Measure)

Run 400M before and after

2-3 rounds of:

10 Pass throughs

10 OHS with PVC

10 Knees to Elbow

10 Push-ups

Metcon (AMRAP – Rounds and Reps)

MetCon:

20 minute AMRAP

3 deadlifts 155/105

2 power cleans 155/105

1 push jerk 155/105

12/10 calorie row or 10 burpees

Finish/Mobility: Wall stretch for hips/low back for at least 2 minutes and/or hip halo

Friday 05172019


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

Back Squat (5-5-5-5-5)

Metcon (Time)

MetCon:

Lunges 50-40-30-20-10

Sit ups 25-20-15-10-5

Strict press 10-10-10-10-10 (75/55)

Finish: Spend 10 minutes + on skill/mobility of the month

Thursday 05162019


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

3 Position Snatch (Take 15 to work through 5 sets)

High hang, hang, from the floor

Metcon (Time)

MetCon:

Cash in 400m run

9-15-21-15-9

Pull up

Overhead squat (115/75)

Sit up

Cash out 400m run

Finish: ROMWOD

Wednesday 05152019


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Metcon (Weight)

MetCon:

16 minute EMOM

Odd: 2 squat cleans, 2 front squats, 2 push jerks (70% 1RM Push jerk)

Even (RX plus): 2 bar/ring MU, 2 chest to bar, 2 pull ups

Even (RX): 3 chest to bar, 3 pull ups

Even (Sc): 6 slow decent jumping pull ups

Finish: Wall walks x 5-10

Mobility: Lizard or hip opener

Tuesday 05142019


CrossFit Pella – CrossFit

Warm-up I (No Measure)

Run 400m

2-3 rounds

10 dumbell presses

10 pull ups

10/10 walking lunges

Deadlift (8-8-6-6-4-4)

Metcon (Time)

Happy birthday, Jennifer!

MetCon:

21-15-9

Deadlift (185/135)

Step-ups with single DB (50/35)

One minute plank hold

Finish: 3-4 hill sprints

Mobility: couch stretch

Monday 05132019


CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

20 jumping jacks

20 walking lunges

10 push-ups

10 toe touches

20 leg swings (front to back)

20 leg swings (lateral)

10 fire hydrants (per leg)

Rogue 9 (AMRAP – Rounds and Reps)

9 minute AMRAP

9 front squats 135/95

7 bar facing burpees

5 shoulder to overhead 135/95

As recovery jog or row a mile not timed.

Friday 05102019

CrossFit Pella – CrossFit

Air squat warm-up (No Measure)

50 air squats

Do 5 burpees every 10

Metcon (AMRAP – Rounds and Reps)

Hooray, it’s Friday!

MetCon:

25 minute AMRAP

400m run (500m row)

10 push ups

10 burpees

Rest 1 minute

Finish:

Planks x 4 minutes, alternating neutral, left, right, neutral

Mobility:

Calf stretch

Thursday 05092019

CrossFit Pella – CrossFit

Dumbbell 1 (No Measure)

Jog 250m before and after

2 rounds (with dumbbells)

15 renegade rows per side

15 walking lunges per side

15 strict presses

15 db squats

Bell (Time)

3 RFT

21 Deadlift 185/125

15 Pull-ups

9 Front squats 185/125

Finisher

Finish/Mobility: ROMWOD

Wednesday 05082019


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)

3 Rounds for time

5 HSPU (scale to handstand holds or plank holds)

10 Push press (95/65)

15 Power snatch (95/65)

20 kb swings (53/35)

Finish/Mobility: couch stretch 2 x 1 minute

Spend >five minutes on your goal of the month. If you haven’t written one yet please do so.