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Tuesday 11282017

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

Overhead Squat (7-7-7-7 Take 15-20 minutes to work towards )

Metcon (Time)


30 Chest to bar pullups

20 OHS 155/105

15 Chest to bar pullups

10 OHS 155/105

*scale weight to a heavy weight that you are able to perform 5 reps unbroken

**scale the chest and to bar to either ring row or chin-ups non-kipping with a band or use a low bar

Finish: Toes to bar on the rings 3 x 10

Mobility: Chest and shoulder work/lizards

Monday 11272017

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

Snatch (5×5)

Take 10 minutes to work on snatch balance technique and completing 5×5… full snatch, aka squat snatch. NOT A 5 REP MAX

Metcon (AMRAP – Rounds and Reps)

Happy birthday, yesterday, Josh Boone!


15 minute AMRAP

6 hang snatches 75/55

9 sit ups with mb

12 burpee box jump overs

Finish: Run 1 mile recovery

Mobility: Upper back, shoulder crossover

Friday 11252017

CrossFit Pella – CrossFit

Metcon (Time)

Happy Birthday Mark Elliot!

Thanksgiving Friday travel WOD

250 air squats

5 burpees at the top of every minute

First minute does not have burpees.

Finish with 4 x 1 minute planks or handstand holds

Wednesday 11222017

CrossFit Pella – CrossFit

Warm-up I (No Measure)

Run 400m

2-3 rounds

10 dumbell presses

10 pull ups

10/10 walking lunges

Granny goes for a climb (Time)

50 double unders (scale to 2x-3x singles)

50 sit ups

5 clean and jerks 135/95 (scale weight as needed)

1 rope climb (scale to ring rows)

40/40/5/2 rope climbs

30/30/5/3 rope climbs

20/20/5/4 rope climbs

10/10/5/5 rope climbs

Tuesday 11212107

CrossFit Pella – CrossFit

Warm Up C (No Measure)

Run 200M before

10 Medball cleans 20/14

10 Pull-ups

5 Dumbell Snatch

Run 200m after

Deadlift (6-6-4-4-2-2)

Metcon (AMRAP – Reps)


15 minute AMRAP

1 OHS (95/65)


2 OHS, 2 HSPU… ladder upwards

Rx HSPU is a pad plus 25# weights or flat to ground

Finish: Row 2000m with a partner

Mobility: t-spine and child’s pose

Monday 11202017

CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs


20 lunges (10/10)

10 sit ups

Repeat 3 x

Bench Press (5-5-4-4-3-3)

Metcon (AMRAP – Reps)


Max effort 3 rounds

1 minute max effort and 1 minute rest

Hang snatch 75/55


Box jumps (24/20)

Finish: wall walks x 5

Mobility: chest and back (crossover mobility)

Friday 11172017

CrossFit Pella – CrossFit

Warm-up J (No Measure)

2-3 rounds

Jog 2 laps around parking lot

10 push ups

10 chin-ups

10 OHS with PVC

Zots Press (5×5 start with PVC or empty bar)

Metcon (Time)

Happy birthday, Robin!!!



Snatch 75/55

Toes to bar

Rest 2 minutes


OHS 75/55

Sit ups

Finish and mobility as needed at end of the day

Thursday 11162017

CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs


20 lunges (10/10)

10 sit ups

Repeat 3 x

Metcon (Time)

MetCon A:

100kb swings, at the top of every minute do 5 burpees (53/36rx)

Scale this to 50 kb swings and 3 burpees

Will stop clock and restart for part B

Metcon (AMRAP – Rounds and Reps)

MetConB: 9 minute AMRAP

Rx is 95/65

9 thrusters

9 push press

9 front squats

Finish: Strict pull ups 3 x max

Mobility: Shoulder banded work

Wednesday 11152017

CrossFit Pella – CrossFit

Jump rope warm-up (No Measure)


Single jump ropes

10 air squats and 5 push ups between jump rope rounds

Over the shoulder med ball tosses (3×5)

Skill: 3x 5 Over the head med ball tosses to work on full extension

3 position clean (high hang, hang, floor) (Complete 5 to 6 sets getting progressively heavier)

Metcon (AMRAP – Rounds and Reps)


16 minute AMRAP

400m run (500m row)

10 burpee box jumps*

*Scale to burpees on a box if needed and step ups, or scale to separate burpees and step ups or box jumps.

Score: each run/row is worth 10 reps

Finish: Planks 4 x 1minute (try with feet on wall for at least one)

Mobility: work on hip mobility (lizard, wall stretch, box hip work…)