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

Tuesday 12112018

CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Bench Press (5-5-5-5-5)

Metcon (Time)

MetCon:

Paired with a partner perform 4 x 500m row at consistent/hard effort

Partnering just to share rower, otherwise rest for equal amount of time as row

Score is slowest 500m interval.

Six repeats is RX+

Finish:

3 x 10-15 light lateral raises

3 x 10-15 light forward raises

Mobility: Crossover symmetry

Monday 12102018


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)

Metcon (Time)

Metcon:

5-10-15-20-15-10-5

Hang power clean 95/65

5-5-5-5-5-5-5

Hand stand push ups

Finish: 3 down and back walking lunges with PVC overhead or light weight overhead

Mobility: Should mobility/Crossover symmetry

Friday 12072018


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

Metcon (Time)

MetCon: Partner workout

75 snatches (75/55)

20 box jumps (24/20)

65 thrusters (95/65)

20 box jumps (24/20)

55 hang cleans (135/95)

20 box jumps (24/20)

45 deadlifts (185/135)

20 box jumps (24/20)

Finish: 4 minute plank work, alternating

Mobility: As needed for the week

Thursday’s 12062018

CrossFit Pella – CrossFit

Dumbbell 1 (No Measure)

Jog 250m before and after

2 rounds (with dumbbells)

15 renegade rows per side

15 walking lunges per side

15 strict presses

15 db squats

Metcon (Time)

MetCon:

21-18-15-12-9

Dumbbell push press 35/20

Burpees

30 seconds rest after each set

Finish/Mobility: ROMWOD

Wednesday 12052018

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)

Death by back squat (AMRAP – Rounds and Reps)

MetCon:

Death by back squat

Use 50-60% your body weight.

Squat 1x the first minute and keep working up until you can not squat the reps on that minute or before form becomes comprimised

*score is rounds (plus reps), record your weight used

** use a ball as a target if needed

Finish: Recover with slow mile run or row

Mobility: Couch stretch 2 x 1minute

Tuesday 12042018


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Metcon (AMRAP – Reps)

MetCon:

20 minute EMOM*

1 hang clean 135/95

5 wall balls 20/14

5 push-ups

*scale as needed

Mobility: farmer carry around the gym 3x or to 250 and back 2x weather permitting.

1000m Row (Time)

Max Effort 1000m Row

Monday 12033018


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

3 position snatch complex (EMOM for five minutes)

3 high hang squat snatch, 2 hang squat snatch, 1 squat snatch (touch and go for all six moves)

Metcon (AMRAP – Reps)

MetCon:

12 minute alternating EMOM

20 dumbbell hang snatch 50/35, 35/20, 25/15

10 burpee box jumps

Finish: Spend 5 minutes on handstands

Mobility: Crossover symmetry/shoulder work

Friday 11302018


CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Metcon (Time)

Friday 11302018 Happy Early Birthday, Seth

21-15-9-9-15-21

Row calories

Hang snatch (75/55)

Finish: Plank 4 minutes, alternating neutral, right, left, neutral

Mobility: as needed from the past week

Thursday 11292018


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)

Thursday 11292018

MetCon:

15-12-9

Deadlift (95/65)

Shoulder to overhead

Rest 3 minutes

12-9-6

Deadlift (115/75)

Shoulder to overhead

Rest 3 minutes

9-6-3

Deadlift (135/95)

Shoulder to overhead

Finish/mobility: ROMWOD

Wednesday 11282018

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)

Squat Clean (5-5-5-5-5)

Touch and go

Metcon (Time)

MetCon:

21 Hang cleans (115/75)

42 sit ups (med ball if desired)

84 DU (252 singles)

15 hang cleans

30 sit ups

60 DU (180 singles)

9 hang cleans

18 sit ups

36 DU (108 singles)

Finish: Supermans 3x 20

Mobility: Roll out quads with barbell