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

Tuesday 08212018


CrossFit Pella – CrossFit

Hip Warm-ups (No Measure)

Jog 250m

20 birddogs

10 burpees

20 fire hydrants

10 burpees

20 squats

Jog 250m

Back Squat (Use 75% of the weight pause BS from last week 3×8)

Metcon (Time)

MetCon:

30 walking lunges (15/side) with single 53/35 kb OH on one side/switch as needed

30 sit-ups (no med ball)

30 kb swings (53/35)

30 walking lunges (double kb at side)

30 sit-ups with a med ball (20/14)

30 kb swings (53/35)

30 walking lunges (no weights)

30 heel raises

30 kb swings (53/35)

Finish:

Jog a 800m as recovery

Monday 08202018

CrossFit Pella – CrossFit

Squat/Push-up warm-up (No Measure)

Jog 200m

10-9-8…1

Air squats

Push ups

Jog 200m

Front Squat (Work up to heavy 2x )

Possibly 10-8-6-4-4-2-2

Metcon (Time)

MetCon:

7 RFT

5 squat snatches (115/75)*

1 round “Cindy”

5 pull-ups

10 push-ups

15 air squats

30 second rest between rounds

*wt should be challenging after 5. Do NOt drop from overhead

Finish: Dumbbell plank-walks pulls down and back

Friday 08172018

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

Back Squat (Work up to heavy double for day)

Metcon (AMRAP – Reps)

MetCon: In 17minute…WITH A PARTNER, ONE WORKS AT A TIME

60 deadlifts (135/95)

30 burpees

60 front squats (115/75)

30 burpees

60 push press (95/65)

30 burpees

With remaining time up until 17 minute mark

Clean and jerks (135/95)

Score is C&J reps

Finish:

Opposing arm/leg dead bugs

Thursday 08162018

CrossFit Pella – CrossFit

Warm-up 10-9-8 (No Measure)

Row 10 calories

10 air squats

Row 9 calories

9 push ups

Row 8 calories

8 burpees

Metcon (Time)

Warm-up and start by 10 minutes after class start

MetCon: Time cap is 25 minutes

Run 800m

5 Rounds

12 deadlifts 155/105, 115/75, 85/45

9 hang cleans

6 push jerks

Run 800m

Finish: ROMWOD

Wednesday 08152018

CrossFit Pella – CrossFit

Hip Warm-ups (No Measure)

Jog 250m

20 birddogs

10 burpees

20 fire hydrants

10 burpees

20 squats

Jog 250m

Metcon (Time)

MetCon:

Buy in: 75/50 calorie row

2 rounds

100 Double unders (300 singles)

30 sit ups

30 dumbbell single arm push jerks 15/side (50/35)*

Rest 5 minutes

3 rounds

21 wall balls (20/14)

21 DL w/ DBs (50/35)

Cash out: 75/50 calorie row

*DB dropping above knees results in 25 burpee penalty

Finish:

3 x 10 hollow rocks

Tuesday 08142018


CrossFit Pella – CrossFit

Warm Up B (No Measure)

Run 400M before and after

2-3 rounds of:

10 Pass throughs

10 OHS with PVC

10 Knees to Elbow

10 Push-ups

Paused Front Squat (8-8-8 75% if last week’s pause FS)

Metcon (Time)

MetCon

21-15-9

Hang cleans (155/105)

HSPU (push press)

Chest to bar pull-ups (Sc to ring rows)

Finish: walk 400m farmer carry (don’t drop on the concrete/asphalt)

Monday 08132018


CrossFit Pella – CrossFit

Jumprope warmup (No Measure)

40 singles

10 sit ups

30 singles

10 squats

20 singles

10 push ups

10 singles

10 pull ups

Back Squat (5-5-5-5-5 working up to heavy 5 for the day)

Metcon (AMRAP – Rounds and Reps)

MetCon:

24 minute AMRAP (Icon athlete Master programming)

500m row

18 burpees

15 pull ups

12 toes to bar

9 box jumps (24/20)

Finish:

Plank reaches 3 x 10 (opposing arm/leg)

Friday 08102018


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Paused Front Squat (7-7-5-5-3-3 at 50% 1RM to start, 3 sec hold )

Metcon (Time)

MetCon: Partner workout

100 wall balls (20/14), other person hangs from pull-up bar

100 kb swings, other person holds a plank

100 pull-ups, other person holds bottom of a squat

Finish:

300 single jump ropes or 100 double unders

Mobility:

Crossover symmetry or as body needs

Thursday 08092018


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)

MetCon:

Accumulate 100 push presses (75/55)* make sure you are locked out fully

At the top of every minute do 10 air squats, starting the workout with 10 air squats

Finish:

Accumulate 400m farmer carry with dumbells or kb, do not drop on the concrete

Mobility: ROMWOD

Wednesday 08082018


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

Deadlift (10-8-6-4)

Metcon (Time)

MetCon:

15-12-9-6

Deadlift (225/155, 185/135, 135/95)

Push-ups (HSPU FB, regular push-ups RX, hand-release/assisted Sc)

Rest 3 minutes

15-12-9-6

Row calories

Burpees

Finish: Slowly and carefully walk/jog up the hill backwards, jog down x 3

Mobility: Lizard/dragon/other hip mobility