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

Friday 08092019

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

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
Ladies weight 155

Scale as needed other movements

Thursday 08082019

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

Overhead Squat (5-5-5-5-5)

Metcon (Time)

MetCon:

21-15-9

OHS 95/65

Pull ups (MU 5-4-3)

400m run (500m row)

Finish/Mobility: ROMWOD

Wednesday 08072019

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:

2 rounds

40 calorie row

30 wall balls (20/14)

20 burpees

10 shoulder to overhead 135/95

Rest 3 minutes between rounds

*scale to half the reps, still two rounds

Finish/Mobility: Hip halo

Tuesday 08062019


CrossFit Pella – CrossFit

WarmupM (No Measure)

2 rounds:

10 PVC pass throughs

10 OHS with PVC

10 leg swings per side

400m run

Deadlift (10-10-8-8-6-6)

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Ladies weight is 25 pounds

Finisher

Finish: bicep curls 3 x 10-15

Mobility: crossover symmetry

Monday 08052019

CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

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:

800m run

20 pushups, sit ups, burpees

18-16-14….2

800m run

Finish: Handstand skill work 5 minutes

Mobility: couch stretch 2 x 1 minute

Back Squat (5-5-5-5-5)

if time allows, might do 10-10-10 instead

Friday 08022019


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)

Hang Snatch (6-6-5-5-4-4)

Metcon (AMRAP – Rounds and Reps)

MetCon:

15 minute AMRAP

3 cleans 155/105*

6 chest to bar pull ups (2 bar MU)

9 hand release push ups

200m run (250m row)

*choose a weight about 75% 1RM

Finish: 3 x 8-10 toes to bar or toes to rings

Mobility: as needed from the week

Thursday 08012019

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

Metcon (Time)

MetCon:

5 RFT

200 m dumbbell farmer’s carry (both)

30 dumbbell lunges (both)

15 burpees

Weight is 35/20 as RX

Finish: ROMWOD

Wednesday 07312019

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

Push Jerk (3-3-3-3-3)

Metcon (Time)

MetCon:

800m run

15 strict press (85/53)

1 minute plank

600m run

15 push press (115/75)

1 minute plank

400m run

15 push jerks (135/95)

1 minute plank

Finish/Mobility: supermans 3 x 15

Tuesday 07302019

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

Deadlift (8-8-6-6-4-4)

Metcon (Time)

MetCon:

Happy happy birthday, Tiffany!

50 deadlifts (155/105)

40 goblet squats (53/36)

30 bar facing burpees (sc to burpees)

Finish/Mobility: spend time on hip openers

Monday 07292019


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:

30 minute EMOM (alternating)

1: Row 17/12 (Sc 13/10)

2: 12 wall balls 20/14 (Sc 14/10lb)

3: 8 burpee box jumps (Sc 8 burpees)

4: 12 pull ups (Sc jumping pull ups)

5: 16 kb swings 53/35 (Sc to 35/26)

6: Rest 1 minute

Finish: walk 400m as recovery

Mobility: couch stretch 2 x 1 minute/side