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

Wednesday 06052019


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Metcon (Time)

MetCon:

3 RFT

800m run (scale to 400m)

23 back squats 0.5x body weight (sc to 0.25x bw)

13 deadlifts 1x body weight (sc to 0.5x bw)

Use one bar, change weights.

Mobility and finish: Couch stretch 2 x 1 minute/side and roll as needed

Tuesday 06042019


CrossFit Pella – CrossFit

KB warm-up (No Measure)

10 kb eye level swings

10 sit ups

20 full kb swings

20 sit ups

30 goblet squats

30 sit ups

Run 400m/Row 500m

Metcon (Time)

MetCon:

3 RFT

15 hang cleans (FB 135/95, RX95/65, SC75/53)

12 burpees over the bar (lateral)

9 handstand push-ups (FB flat, RX one mat, Sc HS hold 30 seconds)

Take time to rest:

Hill sprints x 4, up to top of hill, recover jog down.

Mobility: couch stretch 2x 1 minute

Monday 06032019


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)

Shoulder Press (5-5-5-5)

Metcon (Time)

MetCon:

50 wall balls 20/14

40 pull ups

30 thrusters 95/65

20 toes to bar

10 pistols (30 goblet squats)

Finish: set goal for June and spend 5-10 minutes on it

Friday 05312019


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)

Partner WOD: One works at a time

20 back squats (135/95)

20 box jumps (24/20)

200m run

20 front squats (135/95)

20 pull ups

200m run

20 deadlifts (135/95)

20 HSPU

200m run

20 hang cleans (135/95)

20 toes to bar

200m run

Finish: Skill of the month

Mobility: as needed

Thursday 05302019


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)

Bench Press (5-5-5-5-5)

Metcon (Time)

MetCon:

400m run cash in

21-15-9

Hang snatch (95/65)

OHS (95/65)

Sit ups

400m run cash out

Finish/Mobility: ROMWOD

Wednesday 05292019


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 strict press

Metcon (Weight)

5 minute EMOM:

Bar complex (~70% 1RM Jerk)

3 power clean

2 front squat

1 push jerk

Metcon (Time)

21 Thrusters (95/65)

42 Double unders (126 singles)

15 Thrusters (95/65)

30 Double unders (90 singles)

9 Thrusters (95/65)

18 Double unders (54 singles)

Finish: One arm overhead kb carry 250 m x 2 (switch sides at top of the hill)

Mobility: Crossover symmetry

Tuesday 05282019


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Metcon (Time)

MetCon:

100 kb swings (53/35)

Top of every minute do 3 burpees

Finish: Spend time on mobility if you did MURPH, if you didn’t do Murph, run a mile at a moderate pace

Mobility: couch stretch 2 x 1 minute

Memorial Day Murph 7am only


CrossFit Pella – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday 05242019

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:

800m single arm farmers carry (53/36) RX+, 600m carry RX, 400m carry SC

120 lunges RX+, 90 lunges RX, 60 lunges Sc

80 sit ups RX+, 60 RX, 40 Sc

8 rope climbs, 6 RX, 24 ring rows Sc

*if raining 800m=8 minute walk with kb, 600m=6 minute walk, 400m=4 minute walk

Finish: Strict pull ups (or as slow as possible descending pull-ups) 3 x max

Mobility: as needed from the week

Thursday 05232019


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

Push Jerk (5-5-4-4-3-3)

Meant to be lighter, skill not load

Metcon (Time)

MetCon:

21-15-9

Push Jerk (135/95)

Wall balls (20/14)

Finish/Mobility: ROMWOD