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

Tuesday 12122017


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

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

Metcon (AMRAP – Reps)

MetCon:

EMOM (alternating movements each minute) for 12 minutes:

Choose your number (FB 20, Rx 15, Sc 10)

Burpees

Wall balls (20/14)

Kb swings (53/36)

Weights above are as Rx, scale as needed.

Finish: Row 2000m

Mobility: Romwod if time allows or Crossover symmetry

Monday 12112017


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

Single leg DL with KB or DB (3×8/8)

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Pistols (3×8/8)

Metcon (Time)

60 lateral jumps over the bar*

50 hang snatches (75/55)

40 calorie row

30 push ups

20 hang cleans (115/75)

10 burpees

Scale to half reps if needed

*yes there are options here

Finish: spend some time upside down (accumulate 2 minutes)

Mobility: t-spine rollout, puppy dog

Friday 12082017


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

Metcon (Time)

MetCon (warm up well for Deadlifts)

18-12-6

Deadlift (225/155)

Over the bar burpees

Toes to bar

Finish: Spend 10 minutes on a skill

Mobility: Spend time on areas that need attention

Thursday 12072017

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 (Weight)

Happy happy birthday, Liz!!!

Strength (MetCon):

EMOM for 6 minutes: 10 front rack lunges (5/5)/10 deadlifts (115/75)

Metcon (Time)

MetCon:

3 RFT (scale all to 1/3-1/2)

100 ft walking lunge (down and back)

50 air squats

25 sit ups

Finish: if time do ROMWOD

Wednesday 12062017


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Metcon (Time)

MetCon:

9 clean and jerks (115/75rx)

9 push-ups (sc to knees or bands or box)

15 cleans

15 burpees

21 deadlifts

21 HSPU (scale to pike)

15 cleans

15 burpees

9 clean and jerks

9 push ups

Tuesday 12052017


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

Overhead Squat (8-6-4-4-4)

Metcon (Time)

MetCon (as RX):

25 pull ups

50 double unders (Sc to 150 singles)

75 OHS (45/33)

50 box jumps

25 pull ups

Scale reps as needed to:

15 ring rows

50 singles

25 air squats

25 step ups

15 sit ups

Finish: Toes to rings 3 x 10

Mobility: roll out lower legs and feet

Monday 12042017

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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

3 Position Snatch (Take 10 minutes to complete 5 sets)

High hang, hang, from the floor

Metcon (Time)

MetCon:

3 rounds

Run 400m (Row 500m)

12 power snatches (115/75)*

6 chest to bar pull ups (FB is 3 bar MU, Sc is 9 ring rows or 9 banded strict pull-ups)

*Can do cleans instead or kb swings

Finish: Overhead carries or farmer carries (2 x 250m) don’t drop on the concrete

Mobility: Banded shoulder work

Friday 12012017


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

Metcon (Time)

Happy birthday, Seth!

MetCon:

5 RFT

30 air squats

20/15 calorie row

10 burpees

Rest 1 minute between rounds

Finish:

strict pull ups 3 x max or 3 attempts at max bar MU or ring MU work.

Mobility:

Area that needs attention

Thursday 11302017

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

Back Squat (6-6-4-4-4)

not max, focus on warming up and skill not max for the day

Metcon (Time)

MetCon:

50 back squats 135/95

At the top of every minute perform 7 pull-ups (starting at 01:00).

Scale to a weight that 10 reps can be performed with 10th being heavy.

Scale pull-ups as needed (consider something other than ring rows).

Finish: recover with 1000m row or partner for a 2000m

Wednesday 11292017

CrossFit Pella – CrossFit

Warm-up

roll out, do a few pass throughs, a few squats and use the first round as a warm-up

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
This is written is RX, scale by reducing rounds to 4. Time cap of 40 minutes.

Rowing warmup (No Measure)

Row 200m

10 burpees

Row 200m

10 air squats

Row 200m

10 push ups

Finisher

Spend time upside down, work at accumulating some time in a handstand and/or a plank.

If time is limited, instead spend time in the couch stretch.