Month: September 2016

September 30, 2016 Dave Ulmer

CrossFit IPA – CrossFit Power Snatch (3-3-3-2-2-2-1-1-1) Metcon (AMRAP – Reps) 12:00 AMRAP 1-2-3-4-5-6… Box Jumps DB snatch Wall Ball *starting at beginning and at every :90, perform 5 Toes to bar. RX+ muscle ups!

September 29, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Time) With a partner, complete 6 rounds each, alternating full rounds… 200m Row Seal Slide + Slide back Metcon (Weight) Lateral Sled Drags: 4 sets down & back *rest about 2 minutes between sets Metcon (No Measure) Alternating Hollow/Arch holding drill:)

September 28, 2016 Dave Ulmer

CrossFit IPA – CrossFit Bench Press (3×17, 1×13) Metcon (Time) 50-40-30-20-10 Assault Bike cals Hand to Hand KBS 53/35 Metcon (No Measure) 3 sets for quality: 15 Wide ring rows 50 Band pull aparts 30 Band front raise

September 27, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (1 Rounds for weight) 2 Power Clean 2 Hang Squat Clean 1 Split jerk 1-1-1-1-1-1-1-1-1-1 15 minutes Single leg RDL (3×10) Use DBs, KBs or a barbell Back Rack Lunge (3×10)

September 26, 2016 Dave Ulmer

CrossFit IPA – CrossFit Warm-up (No Measure) Movement Warm-up and Kipping Practice Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*This is a challenging amount of reps. Scale the ROUNDS or the REPS if needed.

September 25, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Time) 4 rounds for time: 5 stair sprints 20 Alt DB snatch 5 Forward rolls Metcon (No Measure) Drills on stairs !

September 25, 2016 Dave Ulmer

CrossFit IPA – Endurance Metcon (4 Rounds for time) At the park… 10 rounds up and down the stairs. 4 sets total. Recovery job between sets

September 24, 2016 Dave Ulmer

CrossFit IPA – Team WOD I: Metcon (Time) 0-10:00 (for time) 5 rounds each: Run 150m while partner performs HS hold II: Metcon (AMRAP – Reps) 10-18:00 (for reps) P1 – Farmer carry 75m P2 – wall ball III: Metcon (Time) 20-30:00 (for time) 5 rounds each (alt): 8 TTB + 8 Box jumps IV:…

September 23, 2016 Dave Ulmer

CrossFit IPA – CrossFit Front Squat + Jerk (EMOM x 15 ) 1 front squat + 1 jerk every minute from 15 minutes Metcon (AMRAP – Reps) 12 AMRAP: 10 DL 225/155 DB Bear Crawl 35/25 11 DL 225/155 DB Bear Crawl 35/25 12….

September 22, 2016 Dave Ulmer

CrossFit IPA – Throttle Metcon (AMRAP – Reps) 3:00 on / 1:00 off x 4 buy in – 200m run 100 jump rope AMRAP… 10 Ball Slams 10 ball squats Metcon (3 Rounds for reps) 3:00 AMRAP x 3 10 cal row 10 jumps over rower 20 hammer curls 35/25 rest 1:00