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Check here for the WODs (Work Outs of the Day) as well as other topics for discussion.

Tuesday 07172018

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

Squat bunny squat (Time)

MetCon: (155/105RX+, 115/75 RX, 85/45 Sc)

15 burpees over the bar

15 OHS

15 burpees over the bar

25 front squats

15 burpees over the bar

35 back squats

Finish: Run 1 mile to recover the legs

Mobility: Supermans super slow 2 x 20 alternatively 2 x 10 birddogs

Monday 07162018

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

Seated dumbbell press (3x 10-15)

Seated on the ground with core braced, strict press dumbbells in each hand to straight overhead

Metcon (Time)

Happy birthday, Camryn!

MetCon:

Cash in: row 1000m (run 800m)

17 strict press (75/55RX+, 65/45RX, 53/35Sc)

100 single jump ropes

17 push press (same bar)

100 single jump ropes

17 push jerks (same bar)

100 single jump ropes

Finish: waiter carries with kb up the hill and back x 2 (switch arms as needed, don’t drop kb on cement)

Mobility: Crossover work for shoulders

Friday 07132018

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)

Fatal 40 Partner Workout (Time)

Both partners work at the same time, one runs while the other does the movement. Split as needed

400 m run WITH each movement

40 wall balls 20/14

40 hang cleans 95/65

40 pull ups (ring rows)

40 deadlifts 95/65

40 push ups

40 box jumps 24/20

40 kb swings 54/36

40 toes to bar

40 air squats

40 hang snatch 95/65

40 DU (120 singles)

40 sit ups

40 burpees

Wednesday 07112018

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

Clean (Spent 10 minutes to find three rep max for the day)

If you don’t want to work on a max, work on execution at 5-5-4-4-3-3- increasing weight gradually

Metcon (Time)

Circus Prep MetCon:

3 RFT

15 DB bent over rows (50/35, 35/25, 25/12)

15 sit ups (with DB)

15 kb swings (53/35 kb)

250m farmer carry (use DBs)

Finish: light lateral raises 3 x 15

Mobility: Crossover symmetry

Tuesday 07102018


CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

Repeat 2x

Bench Press (10-10-8-8-6-6-4-4)

Metcon (AMRAP – Rounds and Reps)

Happy birthday, Ron and Cassie! AMRAP 12 minutes

47 Double unders (150 singles)

27 thrusters 65/45*

7 burpee box jump overs (24/20)

* do not drop empty bars or set them down hard

Finish: wall walks 3 x 5 and isolated shoulder work, your preference

Mobility: roll out lower legs

Monday 07092018


CrossFit Pella – CrossFit

Squat specific warm-up 1 (No Measure)

30 jumping jacks

10 single arm OH squats with dumbell (right)

10 burpees

10 single arm OH squats with dumbell (left)

30 jumping jacks

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
Ladies weight is 55 pounds.

Scale to half the reps in 3 rounds or reduce rounds to 1 or 2

Finisher

Finish and mobility: spend time in couch stretch

Friday 07062018

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)

Snatch Balance (3 x 5)

Hang Snatch (2 x 5)

Power Snatch (2 x 5)

Squat Snatch (2 x 3)

Metcon (Calories)

MetCon:

Find a partner to share the rower with

10 intervals: max effort row for 30 seconds

Every 60 seconds one person starts (30 seconds to transition, 30 seconds rest)

Score is least calories in 30 seconds accomplished

Finish: 3 x 10-15 light lateral raises, 3 x 10-15 upright rows

Mobility: Crossover symmetry

Thursday 07052018

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 (8-8-6-6-4-4-2-2)

Metcon (Time)

MetCon: Happy Birthday Jim and Dawn!

Cash in: Run 1 mile

Rest 2 minutes

3 RFT:

37 air squats

40 sit ups

30 ring rows

Finish and Mobility: ROMWOD

Tuesday 07032018

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

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
TIME CAP: 50 minutes

Intermediate:

6 RFT

30 air squats

19 hang cleans (115/75)

7 pull-ups

400m run

Scaled:

6 RFT

30 air squats

11 hang cleans (65/35)

7 ring rows

250m run or row

Finish: drink water and do 3 x 10 hollow rocks and 3 x 10 supermans