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.

Friday 09212018

CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB


10 Kip swings

20 curtsy lunges (10/10)

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Back Squat (Work up to heavy set of 5, then 75% of 5 at 8-8-8)

Metcon (Time)


100 Hang snatches (75/55)*Scale to 75 or 50, do hang cleans if needed.

At the top of every minute do 5 burpees

Finish: L-sits for max time or battle ropes

Mobility: as needed

Thursday 09202018

CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs


20 lunges (10/10)

10 sit ups

Repeat 3 x

Metcon (Time)


Run 800m

Then 4 rounds:

250m farmer carry

30 walking lunges

1 minute plank

Finish/mobility: ROMWOD

Wednesday 09192018

CrossFit Pella – CrossFit

Warm Up B (No Measure)

Run 400M before and after

2-3 rounds of:

10 Pass throughs

10 OHS with PVC

10 Knees to Elbow

10 Push-ups

Metcon (No Measure)

If you’ve missed squats this week, make them up otherwise do this:


3 x 10-15 of each movement

Light lateral raises

Upright dumbbell rows

Bent over dumbbell rows

Metcon (Time)


4 rounds:

5 squat cleans (meant to be challenging)

25 double unders (75 singles)

Finish: jog an easy 800 to recover legs

Mobility: using bar roll out quads
OR… do a nice long ROMWOD, roll out, row, recover with coffee

Tuesday 09182018

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 (At 75% 1RM 5-5-5-5-5)

Happy happy birthday, Courtney!!!

Run Fran Run Repeat (Time)


Run 400m

“Fran” 75/55




Run 400m

“Fran” 75/55




Run 400m

Finish/mobility: Couch stretch 2 x 1 minute

Monday 09172018

CrossFit Pella – CrossFit

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks


15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Front Squat (Work up to heavy single, then 5-5-5 at 75%)

Metcon (Time)



15 kb swings (70/53FB, 53/36RX, 36/25 Sc)

15 burpees

Rest 30 seconds

Finish: Take 5 minutes to work on handstands, handstand push-ups

Mobility: Box stretch or other hip stretch work.

Friday 09142018

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)

Back Squat (5-5-4-3-2-2)

back squats at 85% of today’s 2 rep 5-5-5

Metcon (Time)

Happy happy birthday, Micah!


Calorie row and push presses (75/55)



L-sits on parallettes 3 x max or L-holds from bar for max, sc to knee raised holds

Thursday 09132018

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

Metcon (AMRAP – Reps)


16 minutes alternating EMOM:

6 hang cleans (155/105)

9 push jerks

12 deadlifts

15 sit ups with med-ball



Wednesday 09122018

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

A light bar fight (Time)

MetCon: use 45 bar for men/33 for ladies*DO NOT DROP EMPTY*

400m run (500m row)

25 back squats

25 front squats

25 OH squats

400m run (500m row)

25 shoulder press

25 push press

25 push jerks

400m run (500m row)

25 hang power cleans

25 hand snatches

400m run (500m row)


Couch stretch for1- 2 minutes/side x 2

Tuesday 09112018

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

Front Squat (70% heaviest 4-4-4-4 with <2 min. rest)

Metcon (Time)


20 single arm kb push jerk (FB 53/35, Rx 44/26, Sc 26/15lb DB)

30 single kb OH walking lunges (15/side)

10 toes to bar

10 single leg DL (single kb) (5/side)

Finish: Strict pull ups 3 x max

Monday 09102018

CrossFit Pella – CrossFit

Warm-up L (No Measure)

Row 500m

Then 3 rounds

5 med ball cleans

7 wall balls

9 broad jumps

Back Squat (7-7-6-5-5)

at 75% of the 5 rep above 5-5-5

Metcon (Time)


10 RFT

25 double unders (75 singles)

5 power snatch 95/65

Finish: Hollow rock 3 x 10, Supermans 3 x 10