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

Monday 05212018


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

Front Squat (8-8-6-6-4-4)

Metcon (AMRAP – Reps)

MetCon:

EMOM 16 minutes alternating

9 thrusters (95/65)

9 burpees

9 calorie row

1 minute rest

Finish: strict pull-ups 3 x max (or as little assistance as possible)

Mobility: Crossover symmetry

Friday 05182018


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:

4 RFT

Run 400m

20 back squats 115/75

2 rope climbs

Bicep curls (3x 10-15)

Dumbbells

Finisher

Spend remaining time (10 minutes) on skill of the month

Thursday 05172018

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:

2RFT

40 DL 115/75

30 front rack lunges 115/75 (15/side)

10 overhead squats 115/75

Ab tabata: 8 rounds of 20 seconds on and 10 seconds rest.

With Extra time to ROMWOD as mobility and finisher

Wednesday 05162018


CrossFit Pella – CrossFit

Squat specific warm-up 1 (No Measure)

30 jumping jacks

10 single arm OH squats with dumbell (right)

10 burpees

10 single arm OH squats with dumbell (left)

30 jumping jacks

Tire flips (Spend 20 minutes on accumulating 10 tire flips)

Tire flips independently or with a partner

Metcon (AMRAP – Rounds and Reps)

MetCon:

“Little Jack” Complete as many rounds as possible in 12 minutes:

10 push press (115/80)

10 kb swings (53/36)

10 box jumps (24/20)

Finish and mobility: 3 x 10 hollow rocks/3 x 10 supermans

Tuesday 05152018


CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

Repeat 2x

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

Metcon (Time)

MetCon:

3 RFT

250m farmers carry (do not drop kb or db on concrete), 50/35

30 walking lunges (no weight)

20 sit ups (med-ball if you want)

10 burpees to six inch target

Finish with mobility: short romwod if time allows

Monday 05142018


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 squat complex (EMOM 5 minutes, work up to 80%)

high hang clean, hang clean, clean, squat clean, front squat

Metcon (Time)

MetCon:

Cash in: 800m run

21-15-9

Hang cleans (115/75)

Wall balls

Cash out: 800m run

Finish: Toes to bar 3 x 8-10 (work on toes to rings)

Mobility: Roll out quads with bar

Friday 05112018


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

Gymnastics

HAPPY BIRTHDAY GRADY!!!!

Snatch (Take 10 minutes working on skill (3 rep for day))

Annie’s friend Izzy (Time)

50 DU

50 situps

10 snatches (115/75)

40 DU

40 situps

8 snatches (115/75)

30 DU

30 situps

6 snatches (115/75)

20 DU

20 situps

4 snatches (115/75)

10 DU

10 situps

2 snatches (115/75)

Thursday 05102018

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)

Thursday 05102018

MetCon:

10 power cleans 155/115

20 kb swings 53/36

30 push ups

40 sit ups

50 du (150 singles)

60 walking lunges

50 du (150 singles)

40 sit ups

30 push-ups

20 kb swings

10 power cleans 155/115

Finish: farmer carries 2x 250m

Wednesday 05092018

CrossFit Pella – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Run a 400 before and after

Metcon (Time)

Wednesday 05092018

MetCon:

21-15-9

Wall balls (20/14)

Squat cleans (135/95Rx+, 115/75Rx, 85/53sSc)*

Shoulder to overhead (Same as above)*

*will discuss appropriate loads and scaling options during class

Finish: partner 2000m row, one rows while the other planks

Mobility: work in hamstrings and hips

Tuesday 05082018

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:

2 rounds of max reps

2 minutes of shoulder presses (95/65)

Rest 1 minute

2 minutes of front squats (135/95)

Rest 1 minute

2 minutes of deadlifts (185/135)

Rest 1 minute

Finish: hill sprints with recover down the hill x 4

Mobility: roll out the legs with bar