Month: October 2016

October 31, 2016 Dave Ulmer

CrossFit IPA – CrossFit Narrow Grip Bench Press (2×20, 2×15, 1×12) Follow each set of Bench with 5 High Box Jumps Warm-up -Joint Prep -Dynamic movement Metcon (AMRAP – Reps) 3 rounds for reps: 1 min right shoulder Sandbag Step-ups 1 min left shoulder… 1 min KB push press right arm (53/35) 1 min KB…

October 30, 2016 andrewdepaul

This weeks recipe is a healthy spin on one of my favorite foods: brownies! Sometimes you just find yourself in the mood for a sweet treat. Indulging in sweets is bound to happen, and ok when done in moderation. But it never hurts to have some healthier options for you and your fam. This brownie…

October 30, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (No Measure) EMOM 15: (5 sets of each total) •225m guys/ 200m girls •Seal walk with sliders length of rig (down and back for those who are able) •Strict pull-ups 8-10 ( modify with barbell in squat rack) Metcon (Time) 800m run 3 rounds: 5 wall walks 20 abmat sit-ups

October 29, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Time) 100 wall ball (20/14) 80 pull-ups (rx+ CTB) 60 med ball sit-ups (20/14) (ball touches ground behind head and in front of feet) 40 power cleans (135/95) 60 back squats (135/95) 80 burpees over bar 100 Russian swings (62/44) **cash-out or buy-in**(depending on number of teams and bikes) 100…

October 27, 2016 Dave Ulmer

CrossFit IPA – CrossFit Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Metcon (Time) “Amanda” modified 9-7-5 Snatch Ring Rows Dips Deadlift (10-7-5-3-5-7-10) note all weights

October 26, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Calories) 20:00 AMRAP 5 box jumps 7 toes to bar 9 HSPU/shoulder taps *15 pulls on rowing machine Score= total calories on Rowig machine Post-WOD Streeeeeeetching

October 25, 2016 Dave Ulmer

CrossFit IPA – CrossFit Squat Clean (5-5-5-5-5) Metcon (2 Rounds for time) Partner WOD: 80 Assault Bike Calories…while other person holds sandbag. Rest 2:00 80 Sandbag Squats…and the bag cannot touch the ground once lifted. Penalty of 20 push-ups for any drop.

October 24, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) EMOM 20: 7-10 ea. Pistols :20 chin holds 7-10 Rolling squats 15-20 v- ups Metcon (Time) for time: 21 Burpees 150m Run 15 Burpees 150m Run 9 Burpees 150m Run

October 23, 2016 andrewdepaul

New Recipe is up! This is a great snack idea for adults and kiddos. These are super easy to grab and munch on when you are on the run. AND they are much healthier than a protein bar. Always try to eat real food when you can! You can eat cold or throw in microwave for 20-30…

October 23, 2016 Dave Ulmer

CrossFit IPA – CrossFit Wrecking Ball (AMRAP – Rounds and Reps) AMRAP 20:00 5 push-ups 10 bodyweight rows 15 squats 5 push-ups 10- Deadlifts 185/120