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Monday 10082018


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 good mornings

Metcon (AMRAP – Reps)

Monday 10082018

MetCon:

30 min EMOM alternating:

0,3,6,… 4 hang cleans, 4 front squats 135/95

1,4,7.. 10 burpees (adding on burpee each round)

2,5,8… rest 1 minute

Finish: 5-10 wall walks

Mobility: couch stretch 2 x 1 minute

Friday 10052018


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)

Metcon (Time)

MetCon: with a partner…. divide, one works at a time.

4 Rounds

400m run (500m row)

4 rope climbs

8 squat cleans 155/105

12 box jumps 24/20

Mobility and finish: as needed

Thursday 10042018


CrossFit Pella – CrossFit

Warm-up (No Measure)

Roll out/mobility as needed:

Together as a group:

12 minute alternate minute EMOM warm-up:

10 dumbbell burpees

10 air squats

10 push-ups

Metcon (Time)

Warm-up for push press with 3×10 empty bar and 3×5 at MetCon wt.

MetCon:

15-12-9-6-3

Push press 115/75

Between each set perform 20 front rack lunges with above weight

Finish: ROMWOD

Wednesday 10032018


CrossFit Pella – CrossFit

40s rock warm-up (No Measure)

2 rounds

40 jumping jacks

40 air squats

40 single jump ropes

40 lunges (20/20)

Metcon (Time)

Happy happy birthday Chris and David!

MetCon:

Cash in 800m run

Rest 1 minute

4 rounds

2 bar MU (Sc to 6 chest to bar or 8 ring rows)

4 HSPU (sc to bar to head movement)

6 Hang cleans (155/105)*

8 burpees

Rest 1 minute between rounds

Finish with 800m run

* moderately heavy

Mobility: shoulder work/Crossover symmetry

Tuesday 10022018


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)

Warm up well with empty bar and progressively add weight to warm up to opening snatch weight.

MetCon:

15 snatch 95/65

15 wall balls 20/14

12 snatch 115/75

15 wall balls

9 snatch 125/85

15 wall balls

6 snatch 135/95

15 wall balls

Finish/mobility: 3 x 10-15 toes to rings and crossover symmetry

Monday 10012018


CrossFit Pella – CrossFit

Warm-up (No Measure)

Jog or row 400m

2 rounds:

10 slow and controlled bird dogs

10 air squats against the wall

10 push press with empty bar

10 deadlifts from knees with empty bar

Overhead Squat (Work up to heavy sets of 5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

30 double unders (90 singles)

7 toes to bar (sc as needed)

7 dumbbell squats (50/35)

7 dumbbell push press (50/35)

each round is worth 51 (prorate the singles)

Finish: Green turf slide work

Mobility: Couch stretch

Friday 09282018


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)

Back Squat (Max of 3 for the day )

The end of our squat cycle.

Work up to a heavy set of 3 to end the cycle.

Compare back to start of squat cycle on 08062018

Metcon (Distance)

MetCon: Partner workout, one works at a time until the end.

In 25 minutes:

Row 1000m

100 dumbbell push press 35/20

100 sit ups

100 dumbbell hang snatch 35/20

With remaining time run or row for duration.

Score is accumulated distance between both partners.

Finish/mobility: as needed

Thursday 09272018


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

Metcon (Time)

MetCon:

15-12-9-6-3

Handstand push-ups (scale to HS holds)

Pistols (Scale as needed with assistance or goblet squats)

Hang cleans 115/75

Finish/mobility: ROMWOD

Wednesday 09262018


CrossFit Pella – CrossFit

40s rock warm-up (No Measure)

2 rounds

40 jumping jacks

40 air squats

40 single jump ropes

40 lunges (20/20)

Metcon (AMRAP – Reps)

MetCon:

Happy birthday, Alan!

EMOM: alternating for 16 minutes

10 burpee box jump overs (24/20)

3 bar MU FB (9 pull-ups or 9 ring rows)

12 kb swings (53/36)

12 push ups

Finish: Planks, 1 minute neutral, right, left, neutral without rest between.

Mobility: lizard/hip work

Tuesday 09252018


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 (75% of FS from 09172018 5-5-5-5-5)

Metcon (Time)

MetCon:

Row 500m (Run 400m)

25 Deadlifts (155/105)

25 Wall balls (20/14)

Row 400m (Run 300m)

15 Deadlifts (175/125)

15 Wall balls (20/14

Row 250m (Run 200m)

5 deadlifts (225/155)

Finish/mobility: spend time on box stretch/couch stretch