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

Friday 07192019

CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

Repeat 2x

Metcon (Time)

MetCon:

40-35-30-25-20-15 DU

(sc to singles: 120-105-90-75-60-45)

6-6-6-6-6-6 Deadlifts 225/155

Finish: Spend 10 minutes working on bar MU, or strict Pull-ups

Mobility: As needed from the week

Thursday 07182019


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 – Rounds and Reps)

Strength:

Take 5 minutes to warm up specifically to the 70-80% clean weight

MetCon:

12 minute AMRAP

1 power clean 70-80% 1RM

3 pull ups (3 ring rows)

6 hand release push-ups

9 air squats

Finish/Mobility: ROMWOD

Wednesday 07172019


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

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.

Tuesday 07162019


CrossFit Pella – CrossFit

Barbell warmup (No Measure)

Run 400m

3 rounds with empty barbell

7 deadlifts from knee

7 hang power cleans

7 back squats

7 strict press

Hang Snatch (Spend 10 minutes working toward 3 rep max for day)

Metcon (Time)

Happy birthday, Camryn!

3RFT

10 ring rows (or 10 pull-ups)

250 m single arm farmer carry (53/36)

250 m row (200m run, 15 cal bike)

Finish: Spend 5-10 minutes on handstands and HSPU

Mobility: T-spine rollout

Monday 07152019

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

Lateral shoulder raises (3×10-15)

Very light weight, keep core tight

Bent over dumbbell row (3x 10-20)

Slightly bent into DL starting position

Metcon (AMRAP – Rounds)

Happy birthday, Devin!

MetCon:

20 minute EMOM alternating

200m run

12 wall balls (20/14)

12 push ups

24 heel raises

Finish: Jog a mile

Mobility: roll out quads

Friday 07122019


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)

Bench Press (6-6-5-5-4-4)

Metcon (Time)

MetCon:

50 double unders (150 singles)

50 push press 45/33

1 minute plank

35 double unders (100 singles)

35 push press 45/33

1 minute plank

20 double unders (60 singles)

20 push press 45/33

** try double unders atleast 1x

Finish/Mobility: as needed from the week

Thursday 07112019


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 RFT

15 power cleans 95/65

8 front rack lunges 95/65

15 push press 95/65

2 rope climbs (Sc to 6 rope climbs and 6 sit ups)

Finish/Mobility: ROMWOD

Wednesday 07102019


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:

Air squat 50-40-30-20-10

Kb swings (53/36) 45-35-25-20-15

Pull-ups (Sc to ring rows) 25-20-15-10-5

Finish: Jog a recovery mile

Mobility: Hip Halo or other hip opener work

Tuesday 07092019


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

Clean and Jerk (3-3-3-3-3 start at 70% 1RM, work up in weight )

Metcon (AMRAP – Reps)

MetCon:

8 minute AMRAP moving up the ladder 1-1-1, 2-2-2, 3…

Snatch 115/75

Bar facing burpee

Box jump (24/20)

Finish: Plank 4 x 1 minute alternating

Mobility: CrossOver symmetry

Monday 07082019

CrossFit Pella – CrossFit

Rowing warmup (No Measure)

Row 200m

10 burpees

Row 200m

10 air squats

Row 200m

10 push ups

Back Squat (5-5-5-5-5 start at 65% and work up in weight)

Metcon (AMRAP – Rounds and Reps)

MetCon:

12 minute AMRAP (run counts as 50 reps)

Run 200m (Row equivalent same)

50 lunges

30 second handstand hold (or plank hold)

Finish: Spend 10 minutes on MU progressions, strict pull-ups, or ring rows

Mobility: Couch stretch 2 x 1 minute/side