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

Monday 04092018

CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (Time)

If needed substitute cleans and front squats.

If needed substitue hang snatches instead of from the floor.

Review snatch and OHS techniques, warm up with empty bar

MetCon: Rx is 75/55 (choose a weight that can be done fresh 10x)

1 snatch, 2 OHS, 10 toes to bar

2 snatch, 2 OHS, 9 toes to bar

3 snatch, 2 OHS, 8 toes to bar

4 snatch, 2 OHS, 7 toes to bar

5 snatch, 2 OHS, 6 toes to bar

6 snatch, 2 OHS, 5 toes to bar

7 snatch, 2 OHS, 4 toes to bar

8 snatch, 2 OHS, 3 toes to bar

9 snatch, 2 OHS, 2 toes to bar

10 snatch, 2 OHS, 1 toes to bar

*scale toes to bar by doing them on the floor or doing knee raises

Finish: Supermans 3 x 15

Mobility: Crossover symmetry

Friday 04062018

CrossFit Pella – CrossFit

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks

20 PVC OHS

15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Hans and Franz (Time)

MetCon: Partner WOD

Buy in: 2000m row (one rows at a time)

100 alternating wall balls (20/14) (one throws/other catches)

80 wall ball sit ups (feet to feet)

60 over the bar burpees (synchronized-ish)

40 cleans (135/95, 95/65, 75/45) (one person works at a time)

20 front squats (one person works

Finish/mobility: Spend time on your skill of the month and mobilize as needed

Thursday 04052018

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

Shoulder Press (10-8-6-4-2)

Weighted Pull-ups (10-8-6-4-2)

If proficient add weight, otherwise work on strict

Metcon (AMRAP – Reps)

MetCon:

3 Rounds for max reps (score is total reps)

1:00 max DU (singles are worth a third)

0.30 rest

1:00 max burpee box jumps (24/20)

0.30 rest

1:00 max hang cleans (135/95)*

0:30 rest

1:00 max rep pull-ups

0:30 rest

*should be moderately heavy

Finish: Work on handstand holds, shoulder touches, handstand walking

Mobility: work on lower leg mobility and feet

Wednesday 04042018

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: gymnastics work (AMRAP – Reps)

8 rounds of 0:40 work/0:20 rest (alternating for four of each)

Even minutes: max sit up/ v-ups

Odd minutes: max handstand push ups (or hold handstand for 0:40 or hold plank 0:40)

*score is least reps for each movement added together

Metcon (AMRAP – Reps)

MetCon:

8 minute EMOM (both on each minute)

8 reps of each is FB, 6 reps of each is Rx, 4 reps of each is scaled, but still awesome!

6 Front squats (95/65)

6 burpees

Finish: Recovery row 1600m

Mobility: Couch stretch/bar roll quads

Tuesday 04032018 happy birthday, Donita!


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 (10-8-6-4-2)

Cindy’s bar fight (Time)

MetCon:

3 RFT (C2B FB, Reg PU RX, RR Sc)

5 pull ups, 10 push-ups, 15 air squats

5 pull ups, 10 push-ups, 15 air squats

5 pull ups, 10 push-ups, 15 air squats

10 clean and jerks (115/75FB, 96/65Rx, 85/45Sc)

Rest 1 minute before repeating

Finish: Ab tabata

Mobility: Crossover symmetry/shoulder work

Monday 04022018

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)

Pull-ups (Spend 10 minutes on 5 sets of pull ups )

Metcon (Time)

MetCon:

40 lunges (body weight)

30 push presses (95/65)

20 sit ups

10 hang snatches (95/65)

20 sit ups

30 push presses (95/65)

40 lunges

Finish: Farmer carries around the gym 3x

Mobility: Lizard, hip opening work

Good Friday 03302018 7am only today


CrossFit Pella – CrossFit

Good Friday-Jesus WOD (Time)

14 RFT with 95/65lbs

10 Deadlifts


10 Squat cleans


10 Push Press

50 ft of Walking Lunges with barbell on back.
Walk back to start point.

At no point does the barbell touch the ground until rounds 3, 7, and 9.

Round 3, 7, & 9 – 7 Turkish Get Up

Passion WOD (Time)

100 double unders

800m barbell carry (95/65)

100 burpees

Thursday 03292018


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

Handstand Push-ups (Work on progressions and skill for 15 minutes )

Metcon (Time)

MetCon: meant to be a lighter day in preparation for Friday

30-25-20

Wall balls (20/14)

Double unders (triple for singles)

Finish: Toes to bar 3 x 10

Mobility: Quads (couch stretch)

Wednesday 03282018


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)

Clean front squat complex (Take 15 minutes to complete the following complex,)

3 hang cleans and 3 front squats

Metcon (Time)

MetCon: Happy Birthday, Shay!

21-15-9

Dumbbell snatches (50/35)

Box jumps (24/20)

Pull-ups (Scale with band)

Sit ups (med ball optional)

Finish: ROMWOD as time allows

Tuesday 03272018


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 (Weight)

Strength:

EMOM for 6 minutes: 8 Deadlift (~50-60% 1RM, keep same weight), 12 air squats

Metcon (Time)

MetCon:

18-15-12-9-6-3

Hang cleans (75/55, meant to be light)

Push ups (use assistance as needed)

Finish: Row 2000m with a partner (partner planks while other rows)

Mobility: Posterior chain work