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Wednesday 06062018

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)

Yoke barbell carry

Skill: Yoke carry (done with heavy bar bell ~75% 1RM back squat weight)

Use a rack, walk down and back 2x

Metcon (Time)

MetCon:

3 RFT

15 HSPU*

30 single KB walking lunges (53/35) (15/15)

90 DUs (270 singles, attempt DU at least one set)

Finish: Run 1 mile at moderate pace

Mobility: Hip work (lizard) and roll feet with lacrosse ball

Tuesday 06052018


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 (10-8-8-6-6-4-4)

Metcon (Time)

MetCon:

30 Dumbbell squats (50/35)

Run 400m

30 Dumbbell burpees (50/35)

Run 400m

30 Dumbbell presses (50/35)

Run 400m

30 Dumbbell deadlifts (50/35)

Finish: toes to bar 3 x 10

Mobility: Couch stretch 2 x 1minute/side

Monday 06042018


CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

Repeat 2x

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch Balance (Work on skill, then 5-5-4-4-3-3)

Squat Snatch (3-3-3-3-3)

Metcon (Time)

MetCon:

21-15-9

Hang snatch (75/55)*

Burpees

Front squats (75/55)

*should be able to go nearly unbroken, switch to cleans if needed.

Finish: planks 4 x 1 minute with 30 second rest between

Mobility: crossover symmetry/shoulder work

Friday 06012018


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Metcon (Time)

Friday 06012018

Partner WOD, divide and conquer (one works at a time)

200/150 calorie row (men 200, mixed 175, ladies 150)

100 wall balls (20/14)

50 power snatches (75/55)

25 burpees over the bar (synchronized)

Finish: Test out skill of the past month, identify a new skill

Thursday 05312018


CrossFit Pella – CrossFit

Warm up Burpee BJ (No Measure)

10 Burpee broad jumps

20 air squats

10 push ups

10 Burpee broad jumps

20 air squats

10 push ups

Metcon (Time)

MetCon:

3 RFT

800m run (scale to 400m run if 800 time is >6 minutes first time)

40 sit ups

20 box jumps

Finish/mobility: ROMWOD

Wednesday 05302018


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

Back Squat (8-8-6-6-4-4)

Metcon (AMRAP – Rounds and Reps)

MetCon:

15 minute AMRAP

30 single arm OH walking lunges with dumbbell (15/15)

200 m Pinch plate carry (10 or 25)**

10 push-ups

*Switch arms each set

**Count each 25m as one rep, whole 200 is 8 reps

Finish: candlestick rolls

Mobility: Couch stretch

Tuesday 05292018

CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

Repeat 2x

Single leg DL with KB or DB (3x 8/8)

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Metcon (Time)

MetCon:

3 RFT

10 DL (heavy-ish)

50 double unders (150 singles)

*shorter workout due to the high volume of Memorial Day Murph workout.

Finish: core work (sit-ups or other) 3×15

Mobility: Lizard/hip workStrength:

Monday Memorial Day


CrossFit Pella – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday 05252018


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)

GI Jane 2 (Time)

800m buy-in

3 Rounds

2 rope climbs

10 HSPU

15 pull ups

20 push-ups

25 sit ups

200m overhead plate carry

800m cash out

Thursday 05242018


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)

MetCon: (Scale run to 250m if running over 3 minute 400m)

12 Squat cleans 165/115 (meant to be heavy-ish)

400m run

9 squat cleans

400m run

6 squat cleans

400m run

3 squat cleans

400m run

Finish: ROMWOD