Archive / Blog and WOD

RSS feed for this section

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

Monday 10222018


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: (Scale by reducing movements to half, leave run the same)

Run 400m (row 500m)

100 wall balls 20/14

50 toes to bar

25 front squats (185/135)

Run 400m

Mobility: Box hip stretch

Friday 10192018


CrossFit Pella – CrossFit

WarmupG (No Measure)

Run 400 Before and After

PVC Pass throughs

10 KB swings

10 burpees

10 golfer pick ups

10 Vertical Good mornings

10 air squats

Death by power clean (AMRAP – Reps)

Friday 10192018

MetCon:

Death by power clean.

Using 70% 1RM, do 1 on minute 1, 2 on minute 2….

Finish: Run 1 mile and then planks x 4 minutes without rest neutral, right, left, neutral

Thursday 10182018

CrossFit Pella – CrossFit

Warm-up K (No Measure)

Run 400m (Row 500m)

3 rounds

10 shoulder press empty bar

10 lunges (bodyweight or 10lb plate)

10 kip swings

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

Metcon (AMRAP – Reps)

MetCon:

Every four minutes for three rounds:

50 air squats

40 jumping jacks

30 lunges

20 push-ups

10 burpees

*** At the end of the workout, complete the burpee shortage you didn’t complete during the four minute cycles (30 total)

Finish/Mobility: ROMWOD

Wednesday 10172018


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

Metcon (Time)

MetCon: 115/75 RX weight

45 deadlift

35 hang clean

25 push jerk

15 overhead squat

Rest 2 minutes

15 overhead squat

25 push jerk

35 hang clean

45 deadlifts

Finish: 3×10-15 Non-kipping knee raises, use a dumbbell between feet if desired

Tuesday 10162018


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)

MetCon:

Run 400m (row 500m)

21 back squats (135/95)

21 sit ups

Run 400m

15 back squats (185/135)

15 sit ups

Run 400m

9 back squats (225/155)

9 sit ups

Finish: 10 Turkish get-ups

Mobility: Couch stretch

Monday 10152018

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

Squat Clean (5-5-5-5 Work up to progressively heavier weight)

Metcon (AMRAP – Reps)

MetCon:

12 minute EMOM on the 2 minute mark (35/20):

10 Dumbbell lunges

10 Dumbbell hang cleans

10 Dumbbell push jerks

10 Dumbbell deadlifts

10 Single dumbbell raising situp

* scale down from 10 reps per movement as needed to get in under three minute mark

Finish/Mobility:

3 x 10 hollow rocks and 3 x 10 super mans

Friday 10122018


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 good mornings

“DT and Cindy meet at the bar” (AMRAP – Reps)

Friday 10122018

MetCon:

10 minute EMOM (courtesy of Impossible EMOM)

Odd: “DT”: 12 DL, 9 HC, 6 PJ 155/105*

Even: “Cindy” 5 push ups 10 pull ups 15 air squats

*Choose a weight you can do in a minute.

Finish/Mobility: L-sits for max time x 3 attempts

Thursday 10112018


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:

10 Rounds

150 ft farmers carry (choose a heavy load)

30 second HS hold (or plank hold)

5 box jump overs (24/20)

Finish: ROMWOD

Wednesday 10102018


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)

Metcon (Time)

MetCon:

21-15-9

Dumbbell thrusters 35/20

Pullups

Rest 30 seconds

15 burpees

Rest 30 seconds

9-15-21

Dumbbell thrusters 35/20

Pull-ups

Bent over dumbbell row (3 x 10-15)

Slightly bent into DL starting position

Lateral shoulder raises (3 x 10-15)

Very light weight, keep core tight

Tuesday 10092018


CrossFit Pella – CrossFit

WarmupM (No Measure)

2 rounds:

10 PVC pass throughs

10 OHS with PVC

10 leg swings per side

400m run

Metcon (Time)

Warm-up for DL…

2×10 light, 2×6 moderate, 3×4 at MetCon weight.

MetCon:

12-9-6-3

DL (225/155)

Calorie row

Rest 2 minutes

3-6-9-12

DL (225/155)

Calorie row

Finish/Mobility: Box stretch, wall stretch