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Friday 02012019


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 (Time)

Partner WOD, one partner works at a time.

60 Deadlifts 185/115

60 push ups

60 box jumps

60 calorie row

60 kb swings 53/36

60 pull-ups

60 back squats 185/115

Finish/Mobility: as needed for the week

Thursday 01312019


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

3 Position Snatch (15 minutes to work up in weight )

High hang, hang, from the floor

Metcon (Time)

10 RFT:

3 snatches 115/75

10 sit ups (with med ball optional)

Wednesday 01302019


CrossFit Pella – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Note, women’s wall ball weight is 14 pounds, bar weights are 55 pounds, box jump are also 20 inches

Tuesday 01292019


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
Alternative is for running 250 m: 300 m row, jogging in place one minute, 15 Burpee‘s, 60 single unders

Overhead Squat (5-5-4-4-3-3)

Metcon (Time)

MetCon:

6 RFT

10 back squats 135/95

10 box jumps

6 shoulder to overhead 135/95

Mobility: Hip Halo/Hip mobility

Finish: Mobility time

Monday 01282019


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

Metcon (Time)

Monday 01282019 “Belated Heidi Birthday”

Row 500m

40 single jump ropes

30 sit ups

20 wall balls (20/14)

10 deadlifts (185/135)

20 wall balls (20/14)

30 sit ups

40 single jump ropes

Row 500m

Mobility: Roll out calves/feet

Finish: Press plate carries down and back 3x

Friday 01252019


CrossFit Pella – CrossFit

Db burpees warmup (No Measure)

3 rounds

6 dumbbell burpees

12 air squats

24 single jump ropes

Metcon (AMRAP – Reps)

MetCon:

30 minute alternating EMOM

10 deadlifts 155/105

20 sit ups

30 lunges

Finish: spend 5-10 minutes on a skill that needs focus

Mobility: hip work/Superman’s/ box stretches

Thursday 01242019


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

Gymnastics

Work on low bar muscle up and pulls from low bar

Metcon (Time)

MetCon A:

12-9-6

Med-ball cleans (20/14)

Pull-ups

Rest 5 minutes

MetCon B:

12-9-6

Hang cleans (155/105)

Ring rows

Finish: ROMWOD

Wednesday 01232019

CrossFit Pella – CrossFit

Warm-up K (No Measure)

Run 400m (Row 500m)

3 rounds

10 shoulder press empty bar

10 lunges (bodyweight or 10lb plate)

10 kip swings

Snatch Balance (5-5-5-5-5 working up once mastering movement)

Metcon (AMRAP – Rounds and Reps)

MetCon:

9 minute AMRAP

3 squat snatch (125/85)*

9 wall balls (20/14)

*weight should be challenging but able to do touch and go, sub squats cleans if needed

Finish: Row 2000m as recovery or run a mile as recovery

Mobility: Crossover symmetry either shoulder or hip

Tuesday 01222019


CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Hang Clean (Take 10-15 minutes to work up to a heavy triple)

Metcon (Time)

MetCon:

Row 500m (run 400m)

12 Clean and jerks (115/75)

3 rope climbs

Row 400m (run 300m)

9 Clean and jerks (135/95)

2 rope climbs

Row 300m (run 250m)

6 Clean and jerks (155/105)

1 rope climb

Finish: Handstand push-up skill work for 5 minutes

Mobility: Crossover symmetry

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