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

Friday 11162018

CrossFit Pella – CrossFit

Metcon (Time)

Friday 11162018 “Early Robin Birthday”

MetCon:

4 RFT

30 Double unders (90 singles)

10 Hang power cleans (115/75)

10 Overhead squats (115/75)

10 Pull-ups

Finish: suspended kb walks 3x

Thursday 11152018

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 (AMRAP – Reps)

MetCon:

Every 4:00 for 5 rounds

12/9 calorie row

9 bar facing burpees

6 power snatches 95/65

Finish/mobility: ROMWOD

Wednesday 11142018

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

Bench Press (Keep it light 10-10-8-8-6-6-)

Lateral shoulder raises (3×10)

Very light weight, keep core tight

Metcon (AMRAP – Reps)

MetCon:

7 minute EMOM

14 kb swings (53/35#)

7 box jumps (24/20″)

Finish: Russian twists 3 x 20

Mobility: Hip opener/couch stretch on wall

Monday 11122018


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 (AMRAP – Rounds and Reps)

MetCon:

8 min AMRAP (95/65)*

8 hang power clean

8 push press

8 front rack lunges (alternating)

*Choose a weight that fresh you could do a whole round unbroken

Finish: Slow and steady 1600m run or 2000m row

Mobility: T-spine rollout

Friday 11092018


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 (AMRAP – Rounds)

Metcon:

30 minute alternating EMOM

-200m row

-30 double unders*

-50 second plank or HS hold

*scale to 90 singles

Finish: 3xmax strict pull work

Mobility: as needed

Thursday 11082018


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)

Hang Squat Clean (Take 15 minutes to work to a heavy triple )

Metcon (AMRAP – Reps)

MetCon:

Alternating EMOM 10 minutes

5 squat cleans (155/105)*

15 push ups

*heavyish about 70-75%

Finish/Mobility: ROMWOD

Wednesday 11072018


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Metcon (Time)

MetCon:

3 Rounds

20 hang power cleans (95/65)

20 front squats (95/65)

20 deadlifts (95/65)

Rest 1 minute

Finish: Single arm KB OH carries with other kettle bell health in front rack position (down and back 3 x)

Mobility: Box stretch/hip opening

Tuesday 11062018


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

Seated box jumps (3×10)

From a seated position, jump onto the box. Alternatively, work on regular box jumps.

Metcon (Time)

MetCon:

100 push jerks (115/75)

EMOM 10 air squats to a med-ball, starting with air squats.

Finish: planks 4 positions (neutral, right, left, neutral) with no rest, just transition

Mobility: Crossover symmetry

Monday 11052018

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)

Back Squat (5-5-5-5-5 increasing each set)

Metcon (AMRAP – Rounds)

MetCon:

5 rounds on the 3 minute

250m row

10 thrusters (115/75)

Finish: 3 x max L sits or bent knee holds

Mobility: Couch stretch 2 x 1 minute/side

Friday 11022018

CrossFit Pella – CrossFit

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

Jog 200m

10-9-8…1

Air squats

Push ups

Jog 200m

Metcon (Time)

Happy happy birthday, Marla!!!

Partner workout: (one at a time on bar work)

55 snatches (75/55)

12 syncrho over the bar burpees

45 thrusters (95/65)

12 synchro over the bar burpees

35 hang cleans (135/95)

12 synchro burpees

25 deadlifts (225/155)

12 synchro burpees

Finish: Toes to bar on the rings 3 x 10 (or knee raises)

Mobility: as needed for the week