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

Friday 02152019


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

Burpee mayhem partner WOD (Time)

MetCon: Partner Workout, one works at a time

50 burpee pull-ups (may be jumping burpees as a scale)

50 burpee box jump overs (24/20)

50 bar facing burpees (bar needs to be off the ground)

Finish/mobility: if weather permits run/row 800-1600m

Thursday 02142019


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 (Weight)

Strength:

Choose two Kbs and stick with it, no rest scheduled between movements, rest as needed only.

3 minutes of farmer’s carry

2 minutes of front rack carry

1 minute of overhead carry

Pace of walking does not matter, just keep moving to keep eyes off of clock.

Metcon (Time)

MetCon: this will be a sprint

15-12-9

Calorie Row

Deadlift 135/95 (meant to be light)

Finish/Mobility: ROMWOD

Wednesday 02132019


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:

30 Double unders (90 singles)

30 lunges (15/side)

30 push presses (95/65)

20 Double unders (60 singles)

20 lunges (10/side)

20 push presses (95/65)

10 Double unders (30 singles)

10 lunges (5/side)

10 push presses (95/65)

Finish: Planks 4 x 1 alternating with as little rest as possible

Mobility: Hip Halo

Tuesday 02122019

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

Goblet Squat (3x 10)

kB deadlifts (3x 10)

Slow and steady deadlifts with kB between feet

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 chin-over-bar pull-ups

6 thrusters 65/45 lb

6 chin-over-bar pull-ups

9 thrusters 65/45 lb

9 chin-over-bar pull-ups

12 thrusters 65/45 lb

12 chin-over-bar pull-ups

15 thrusters 65/45 lb

15 chin-over-bar pull-ups

18 thrusters 65/45 lb

18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Monday 02112019


CrossFit Pella – CrossFit

Warm up bar 2 (No Measure)

Jog 250m

With empty bar, complete 2-3 rounds

10 back squats

10 push press

10 kip swings

10 barbell rows

10 high hang cleans

Jog 250m

3 Position Snatch (Take 15 minutes to work to a heavy complex)

High hang, hang, from the floor

Metcon (Weight)

MetCon:

15 minute EMOM alternating

7 hang squat snatches*

20 sit ups

12/10 calorie row

*Weight should be able to be done unbroken, but still challenging (taking ~45 seconds)

Finish: Wall walks x 5-10

Mobility: CrossOver Symmetry

Friday 02082019

CrossFit Pella – CrossFit

Hip Warm-ups (No Measure)

Jog 250m

20 birddogs

10 burpees

20 fire hydrants

10 burpees

20 squats

Jog 250m

Corey’s House of Pain (Time)

MetCon:

6 RFT

12 bar facing burpees

6 front squats (155/105)

2 rope climbs

Finish: 3 x max effort ring pull-ups

Mobility: Hip Halo

Thursday 02072019


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)

Row 400m

20 Dumbbell hang snatches (50/35)

Row 300m

20 Dumbbell hang snatches (50/35)

Row 200m

20 Dumbbel hang snatches (50/35)

Finish/Mobility: ROMWOD

Wednesday 02062019

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)

Front Squat (5-5-5-5-5)

Metcon (Time)

Wednesday 02062019

“Happy Birthday, Jacque”

“Happy Birthday, Mark Spray”

MetCon:

10-9-8..1

Clean and Jerk (135/95)*

Box jumps (24/20)

*we will discuss intensity for the workout

Finish: Row/plank partners where each partner rows 250m x 4 while partner planks

Mobility: Box hip opener

Tuesday 02052019


CrossFit Pella – CrossFit

Warm up H (No Measure)

2-3 rounds

Run 200m

5 inch worms

10 push ups

15 air squats

20 jumping jacks

Deadlift (Light, no more than 50% 18-15-12-9-6)

Metcon (Time)

MetCon:

Kb Annie

50-40-30-20-10

Kb Swings (53/36)

Double Unders*

*singles: 120-100-90-60-30

Finish: Handstand hold, shoulder taps, walking

Mobility: Hip Halo

Monday 02042019

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

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

Metcon (AMRAP – Reps)

MetCon:

Alternating 15 minute EMOM

10 Dumbbell push press 50/35

20 Walking lunges

45 second plank

Finish: Row or run 800m-1600m

Mobility: Crossover symmetry or hip halo