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Tuesday 08072018


CrossFit Pella – CrossFit

WarmupG (No Measure)

Run 400 Before and After

PVC Pass throughs

10 KB swings

10 burpees

10 golfer pick ups

10 Vertical Good mornings

10 air squats

Good Mornings (2 x 20 light, slowly and controlled)

Back Squat (8-8-8 70% based off of yesterday )

Metcon (Time)

2 RFT

800m run (1000m row)

40 OHS (65/45)*

*Do not drop empty bar from overhead, do not drop bar with 10s from overhead

Finish:

Wall walks x 5

Mobility:

Couch stretch 1 minute/side x 2

Monday 08062018


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 (5-5-4-4-3-3)

Set of three should be challenging, but clear three and not three singles

Metcon (AMRAP – Rounds and Reps)

MetCon:

12 minute AMRAP

9 kb swings 53/35

9 burpee box jump overs (24/20)

60 second plank hold (worth 9 reps)

Finish:

3 x 15 supermans

3 max L-sits for time

Mobility:

Box hip work (demo’d by Dave)

Friday 08032018


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)

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
Ladies use 155, use the racks

Thursday 08022018

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

Metcon (AMRAP – Reps)

MetCon:

16 minute alternating EMOM

24 wall balls (20/14)

12 hang cleans (135/95)

48 DU (120 singles)

Rest 1 minute

Finish/mobility: ROMWOD

Wednesday 08012018


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 (Weight)

Dumbell strength circuit: 9 minute EMOM alternating

10-15 bicep curls

10-15/side single leg DL with DB

10-15 strict press

Metcon (Time)

MetCon:

5 RFT (scale to 3rft)

400m run (or 500m row)

12 toes to bar

12 dumbbell burpees (50/35)

Finish: Pinch plate carries 250m

Mobility: t-spine rollout

Tuesday 07312018


CrossFit Pella – CrossFit

Warm Up E (No Measure)

2-3 Rounds of:

10 Kettlebell Swings

10 ring rows

10 Burpees

Run 400m/Row 500m

Bench Press (5 x 10 light)

Metcon (Time)

MetCon:

30 hand release push-ups

30 thrusters (95/65)

30 pull-ups

Rest 3 minutes

20 hand release push-ups

20 thrusters (95/65)

20 pull-ups

Finish: Recover legs with 1 mile jog

Mobility: Couch stretch 2 x 1 minute

Monday 07302018


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

Shoulder Press (5-5-5)

Push Press (5-5-5)

Push Jerk (5-5-5)

Metcon (Time)

MetCon:

3 RFT

20/15 calorie row

20 push jerks 115/80*

*Do not drop bar from overhead, guide it downwards

Finish: Hollow rocks 3 x 10

Mobility: Crossover symmetry

Friday 07272018


CrossFit Pella – CrossFit

WarmupG (No Measure)

Run 400 Before and After

PVC Pass throughs

10 KB swings

10 burpees

10 golfer pick ups

10 Vertical Good mornings

10 air squats

Front Squat (5-5-5-5-5)

Metcon (Time)

MetCon:

4 RFT

10 KB swings (53/35)

10 goblet squats

10 push presses with kb (5 per side)

*every time the kb touches the ground you do 3 burpees

Finish: find a skill to spend 15 minutes on

Mobility: as needed.

Thursday 07262018


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)

1-Mile Run (Time)

Max Effort 1-Mile Run

2000m row (Time)

Option to row or run 1600m

Metcon (AMRAP – Rounds and Reps)

MetCon:

7 minute AMRAP

10 wall balls (20/14)

50 double unders (150 singles)

10 push press (95/65)

Finish and mobility: ROMWOD

Wednesday


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

Single Arm Dumbell Press (3×10 per side)

Metcon (AMRAP – Rounds and Reps)

MetCon: Every three minutes on the minute:

3 rounds (9 minutes)

8 box jump overs (24/20)

8 hang power snatches (95/65)

8 toes to bar

Rest 3 minutes

3 rounds (9 minutes)

10/7 calorie row

10 dumbbell thrusters (35/20)

5 burpees

Finish/mobility: 3 x 10 hollow rocks/3 x 10 supermans