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

Tuesday 04092019


CrossFit Pella – CrossFit

Singles and pvc (No Measure)

50 left foot singles

10 pvc pass throughs

10 pvc muscle snatches

10 pvc overhead squats

10 pvc OH lunges

50 right foot singles

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

Metcon (Time)

MetCon:

100 Double unders

25 sit ups

50 kb swings (53/36)

25 push ups

100 air squats

Finish: Planks 4 minutes alternating

Mobility: Lizard and other hip opener work or HipHalo

Monday 04082019


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

Metcon (Time)

MetCon:

800m run (1000m row)

10 deadlifts (225/155)

600m run (800m row)

20 back squats (155/105)

400m run (500m row)

30 front squats (135/95)

250m run (300m row)

40 hang cleans (95/65)

Finish/Mobility: 2 minutes couch stretch

Friday 04052019


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)

Metcon (AMRAP – Reps)

MetCon: Death by reps from WodRoulette

Minute 1: 1 burpee + 1 overhead squats 95/65

Minute 2: 2 burpees + 2 OHS

Finish/Mobility: as needed

Thursday 04042019


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:

28 minute EMOM

1: 6 deadlift 225/155

2: 30 double unders

3: 15/12 calorie row

4: rest

Finish/Mobility: ROMWOD

Wednesday 04032019


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

3 Position Snatch (15 minutes to work to heavy complex)

High hang, hang, from the floor

Metcon (AMRAP – Reps)

Happy birthday, Donita!

MetCon:

12 minute EMOM

1: 10 hang snatches 75/55

2: 10 burpees

3: 45 second plank

Finish: wall walks x 5-10

Mobility: Roll quads

Tuesday 04022019


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)

Warm-up MetCon:

15-12-9

Hang cleans (115/75)

Push ups

Box jumps (24/20)

Clean (Spend 20 minutes in skill work for cleans today )

Monday 04012019

CrossFit Pella – CrossFit

Warm up H (No Measure)

2-3 rounds

Run 200m

5 inch worms

10 push ups

15 air squats

20 jumping jacks

Single leg DL with KB or DB (3x 8/8 )

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Metcon (Time)

MetCon:

5 Rounds

Deadlift hold 2 minutes (heavy-185/135 FB, 135/95 RX)

7 HSPU (strict FB, Kipping RX)

200 single jump ropes

Finish: jog 800m as recovery

Mobility: hip opener

Friday 03292019


CrossFit Pella – CrossFit

Hip Warm-ups (No Measure)

Jog 250m

20 birddogs

10 burpees

20 fire hydrants

10 burpees

20 squats

Jog 250m

Metcon (Time)

Happy Birthday, Jonathan!

happy birthday, Emily on the 30th!

Partner Workout: one works at a time

Row 3K as a team (run 2400m)

200 double unders (600 singles)

150 wall balls 20/14

100 hang power snatch 75/55

50 burpees, bar facing

Spend 5-10 minutes on mobility as needed from the week.

Thursday 03282019

CrossFit Pella – CrossFit

Warm up bar 2 (No Measure)

Jog 250m

With empty bar, complete 2-3 rounds

10 back squats

10 push press

10 kip swings

10 barbell rows

10 high hang cleans

Jog 250m

Metcon (Time)

Happy birthday, Shay!

MetCon:

50 calorie row (600m run)

40 DL (185/135 FB, 155/105 RX)

30 push ups

20 pull ups (C2B FB, Chin over bar RX, Jumping pullups Sc)

10 squat cleans (185/135 FB, 155/105 RX)

Finish: ROMWOD

Wednesday 03272019


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 (Weight)

Strength/skill:

400m walk with single kb or single dumbbell (heavy)

If able/safe, carry overhead on the up/down portion of the 250m of the driveway

Metcon (AMRAP – Rounds and Reps)

MetCon:

13 minute AMRAP

20 walking lunges

10 bench press (135/85)

20 sit-ups or Russian twists

Finish: 5 minutes Handstand work

Mobility: CrossOver Symmetry