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Tuesday 11272018

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)

Squat Complex (5 minute EMOM, increase weight as desired)

5 back squats 4 front squats 3 overhead squat

Metcon (AMRAP – Reps)

Metcon:

12 minute EMOM, alternating movements.

Row 250m men/200m ladies

20 wallballs (20/14)

Score is 25 reps for row and 20 for WB

Scale reps as needed to fit within a minute

Finish: 3x 5-10 toes to bar

Mobility: couch stretch

Monday 11262018

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 (AMRAP – Reps)

MetCon:

Warm up with a few sets of this working to a couple sets at metcon weight.

25 minute AMRAP

1 power clean (135/95, 115/75, 85/53)

3 push jerks

5 deadlifts

7 push-ups

**Score is reps plus weight

Finish: Row 800-1600m as recovery

Mobility: T-spine/Crossover symmetry

Friday 11232018

CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

Repeat 2x

Metcon (Time)

“Bart Partner WOD”

Both partners can work at the same time, need to work in order, divide as desired. Modify movements as needed.

50 burpees

400m run/500m row

100 push ups

400m run/500m row

150 walking lunges

400m run/500m row

200 air squats

400m run/500m row

150 walking lunges

400m run/500m row

100 push ups

400m run/500m row

50 burpees

Finish/Mobility: as needed

Wednesday 11212018

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

Metcon (Weight)

5 minute EMOM:

5 squat cleans, increase weight as desired .

Score is heaviest set done as touch and go.

Metcon (Time)

MetCon: In Honor of you all turning 30; Happy early birthdays to Kelly, Mark Elliot and Carrie!

3 RFT:

30 walking lunges (15/15)

30 sit ups

15 ring rows (or 15 pull-ups also RX)

Finish: Dragon flies 3 x 5-10

Mobility: Couch stretch 2 x 1minute/side

Tuesday 11202019


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 (AMRAP – Reps)

Warm up with just the bar, ten movements of each.

Add snatch weight, perform 5-10 snatches, 10 front squats and 10 deadlifts.

Warm up additionally for Deadlifts.

MetCon:

6 minute AMRAP

Row 800m

In remaining time perform as many deadlifts as possible 185/135

Rest 1 minute

4 minute AMRAP

Row 400m

In remaining time perform as many front squats as possible 135/95

Rest 1 minute

2 minute AMRAP

Row 250m

In remaining time perform as many hang snatches as possible 95/65

Finish: Plank 4 minutes alternating position each minute

Mobility: Box stretch or other hip opener work

Monday 11192018


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)

Metcon (Time)

MetCon:

6 RFT

12 air squats

10 calorie row

8 pull ups (chest to bar, pull-ups, ring rows)

6 thrusters (135/95, 115/75, 85/53)

Finish: One sided waiter carry with KB (3 trips down and back), extra credit for lunging one trip

Friday 11162018

CrossFit Pella – CrossFit

Metcon (Time)

Friday 11162018 “Early Robin Birthday”

MetCon:

4 RFT

30 Double unders (90 singles)

10 Hang power cleans (115/75)

10 Overhead squats (115/75)

10 Pull-ups

Finish: suspended kb walks 3x

Thursday 11152018

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 (AMRAP – Reps)

MetCon:

Every 4:00 for 5 rounds

12/9 calorie row

9 bar facing burpees

6 power snatches 95/65

Finish/mobility: ROMWOD

Wednesday 11142018

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

Bench Press (Keep it light 10-10-8-8-6-6-)

Lateral shoulder raises (3×10)

Very light weight, keep core tight

Metcon (AMRAP – Reps)

MetCon:

7 minute EMOM

14 kb swings (53/35#)

7 box jumps (24/20″)

Finish: Russian twists 3 x 20

Mobility: Hip opener/couch stretch on wall

Monday 11122018


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

Metcon (AMRAP – Rounds and Reps)

MetCon:

8 min AMRAP (95/65)*

8 hang power clean

8 push press

8 front rack lunges (alternating)

*Choose a weight that fresh you could do a whole round unbroken

Finish: Slow and steady 1600m run or 2000m row

Mobility: T-spine rollout