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

Friday 02092018


CrossFit Pella – CrossFit

Kb burpees (No Measure)

50 kb swings

Break every 10 and do 5 burpees

Cindy takes a dip (Time)

4 RFT

500m row

5 squat cleans (165/115)

2 round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)

Finisher

Spend time on mobility

Thursday 02082018

CrossFit Pella – CrossFit

Wall ball row partner warm up (No Measure)

50 wall balls

40 calorie row

Shared between two athletes

Deadlift (Light 3×15 (last 3 should be challenging))

Metcon (Time)

MetCon:

30 OH walking lunges (45/25)

30 knee raises

30 sit ups

30 calorie row

30 sit-ups

30 knee raises

30 OH walking lunges

Finish: Strict pull-ups, hip to bar, ring work (spend 15 minutes)

Mobility: Crossover symmetry or as needed

Wednesday 02072018


CrossFit Pella – CrossFit

Invisible Fran Warm up (No Measure)

21-15-9

push-ups

pvc thrusters

Run 400m or Row 500m

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

Dragon breath (Time)

MetCon:

3 RFT

10 pull ups (Rx)

10 front squats (155/108)

10 burpees

Finish: Hollow rocks 3 x 15/Supermans 3 x 15

Mobility: Couch stretch 2 x 1 minute each

Tuesday 02062018 Happy Birthday Jacque and Mark Spray!


CrossFit Pella – CrossFit

40s rock warm-up (No Measure)

2 rounds

40 jumping jacks

40 air squats

40 single jump ropes

40 lunges (20/20)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Warm up well with 3×10 lighter weight.

Choose a weight that you can do 6 unbroken when fresh.

Goal is a weight you can do sub 5 minutes.

Metcon (Time)

100-60-20 single unders (singles… not doubles)

50-30-10 sit ups

Finish/Mobility: Crossover

Monday 02052018

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

Shoulder Press (3×10 start at 60%)

Push Press (2×10 starting at 60%)

Metcon (Time)

MetCon:

5 RFT

30 air squats

20/15 calorie row (or 80DU and 150 singles)

10 push jerks (135/95)

Finish: Broad jumps 3 x max effort

Mobility: t-spine roll-out with PVC

Friday 02022018

CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

Repeat 2x

“Batman and Robin” partner WOD (Time)

No strength:

“Batman and Robin Partner WOD” one works at a time

20 DL (225/155, 185/125, 135/95)

20 HSPU (Scale to pike)

30 DL

30 HSPU

20 Clean and Jerks (125/85)

20 burpees

30 C&J

30 burpees

20 kb swings (53/36)

20 goblet squats (53/36)

30 kb swings

30 goblet squats

Mobility:

Couch stretch 1 min x 2/leg

Thursday 02012018


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

Back Squat (8-8-6-6-4-4 start at 50% build up)

Metcon (Time)

MetCon:

4 RFT:

40 Lunges (25/10)

40 Double unders (100 singles)

1 minute plank or 1 minute handstand

Finish: Toes to bar or toes to rings 3 x 10

Mobility: Crossover symmetry

Wednesday 01312018

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

Metcon (Time)

Warm up well for the heavy squat cleans (3×10 light, 3×3 at heavy)

MetCon:

12-9-6

Hang squat cleans* (165/115) FB, (135/95) RX, (95/53 Sc)

Burpees

Bar MU (3-3-3) FB, Chest to bar (RX), Ring rows or jumping PU (Sc)

*can do as squat cleans from the floor if desired

Finish: with a partner row 2k-5K (or go it alone if time allows)

Mobility: couch stretch

Tuesday 01302018

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

Weighted Step-ups (20/16/12 EMOM for 5 minutes )

Metcon (AMRAP – Reps)

MetCon:

10 minute AMRAP (75/55)(24/20)

1 power snatch, 1 OH squat, 1 box jump

2 power snatch, 2 OH squat, 2 box jumps

Finish: spend 5 minutes on handstand work

Mobility: work on crossover symmetry