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Monday 01212019


CrossFit Pella – CrossFit

Warmup Z (No Measure)

Happy belated, Zac!

Happy birthday, Bethany!

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)

Incredible Hulk (AMRAP – Rounds and Reps)

20 minute AMRAP

5 Deadlifts (115/75)

5 Hang Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

Finisher

Finish: four minutes alternating planks

Mobility: hip halo

Friday 01182019


CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Overhead Squat (5-5-5-5-5)

Metcon (Time)

MetCon:

21-15-9

Kb swings (53/36)

Air squats

Sit ups

Rest 2 minutes

15-12-9

Kb goblet squats (53/36)

Push-ups

Burpees

Finish/mobility: as needed from week, choose a skill to spend 5 minutes on improving

Thursday 01172019

CrossFit Pella – CrossFit

Air squat warm-up (No Measure)

50 air squats

Do 5 burpees every 10

Metcon (AMRAP – Rounds and Reps)

MetCon:

20 minute AMRAP

10 bench press 135/85*

Row 300m (run 250m)

Rounds plus reps (each 25 m row is worth 1 rep)

*use 60-70% one rep max bench, partner with someone using same weight as needed

Finish/Mobility: ROMWOD

Wednesday 01162019


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)

Deadlift (6-6-4-4-3-3)

Metcon (AMRAP – Rounds and Reps)

MetCon:

AMRAP 12 minutes:

60 Double unders (150 singles)

30 Wall balls (20/14)

15 Deadlifts (185/135)

Finish: Strict pull-ups/ring rows/ring pull-ups 3 x 5-8

Mobility: Hip stretches on the wall or box

Tuesday 01152019


CrossFit Pella – CrossFit

Jumprope DB warmup (No Measure)

Two rounds

25x Single jump rope

15x bicep curls

25x single jump rope

15x dumbbell push press

25x single jump ropes

15x dumbbell deadlifts from knees

Metcon (Weight)

Strength: 5 minute EMOM

1 high hang clean, 1 hang clean, 1 clean, 1 front squat

Increase weight as time progresses

Metcon (AMRAP – Reps)

MetCon:

15 minute EMOM alternating

10 dumbbell hang clean and jerk (35/50) (5/5)

10 toes to bar

10 burpees to 6 inch target

Finish: 3 x 8-10 push-ups

Mobility: Couch stretch

Monday 01142019


CrossFit Pella – CrossFit

Barbell warmup (No Measure)

Run 400m

3 rounds with empty barbell

7 deadlifts from knee

7 hang power cleans

7 back squats

7 strict press

Metcon (Time)

Skill:

Wall squat technique

Warm up to weight being used

MetCon:

30 back squats (65% 1RM)*

1000m row (800m run)

30 sit ups

*Should be racking if weight is too heavy to clean

Finish: farmer carry indoors around gym 3 x

Mobility: supermans 3 x 10

Friday 01112019


CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

Run or row 400m

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)

“Black Lung” (Time)

21-15-9 (Scale to 15-12-9)

Thrusters (95/65)

Push-ups

Front squats (95/65)

Pull-ups

Wall balls (20/14)

Burpees

Thursday 01102019


CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Pistols (3x 8/8 )

Scaling options and working towards building strength and flexibility for pistols

Metcon (Time)

MetCon:

1000m row (800m run)

20 sit ups

15 toes to bar (Sc options)

500m row (400m run)

20 sit ups

15 toes to bar

250m row (200m run)

20 sit ups

15 toes to bar

Finish: ROMWOD

Wednesday 01092019


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

Push Jerk (5-5-5-5-5)

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

- If you finish under the time cap, use remaining time to complete 18.2a

- If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

- If you finish under the time cap, use remaining time to complete 18.2a

- If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

- If you finish under the time cap, use remaining time to complete 18.2a

- If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 20/10 lb

Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap

- If you finish under the time cap, use remaining time to complete 18.2a

- If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Finisher

Mobility:Couch stretch and other quad work/stretch/roll outs

Tuesday 01082019


CrossFit Pella – CrossFit

Barbell warmup (No Measure)

Run 400m

3 rounds with empty barbell

7 deadlifts from knee

7 hang power cleans

7 back squats

7 strict press

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

Metcon (AMRAP – Reps)

MetCon:

10 minute EMOM

2 clean and jerks 155/105

4 push ups

6 air squats

Finish: 3 x 5 or max strict bar pull ups

Mobility: Quad bar roll-out