Month: November 2016

November 30, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Weight) 8 sets: *rest as needed between 2 Push Press 1 Split Jerk “Biking Helen” (Time) 3 rounds for time: 30 Cal Assault bike 21 USA swings 12 Pull-ups

November 29, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) “Tabata” •:20/:10 x 8 each •1 min rest between movements •score = total of lowest scores from each movement Row Push-ups DB snatch Double unders P-bar shoot throughs Post-WOD Stretching

November 28, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Time) 5 rounds: 15 knees to elbow 5 Squat cleans (heavy) Metcon (Weight) 5 sets: Backwards sled drag down and back Post-WOD 3 x 1:00 side plank hold (each side)

November 27, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (No Measure) Gymnasty practice: 3 sets -10 Strict toes to bar -5 Ring MU’s (or progressions) -10 Pistols each leg Metcon (Time) for time: 700m Row (or equivalent run) 30 Wall ball 30 Med ball situps 600m row 25 Wall ball 25 Med bal situps 500m row 20 Wall ball…

November 26, 2016 Dave Ulmer

CrossFit IPA – Team WOD Metcon (4 Rounds for reps) with a partner, each set for reps. 5:00 work, 2:00 rest. 160ft wheelbarrow DB Snatch 45/35 160ft wheelbarrow DB push-up to step-ups 160ft wheelbarrows Bodyweight rows 160ft wheelbarrow Burpees

November 25, 2016 Dave Ulmer

CrossFit IPA – CrossFit Snatch (4×3, 4×2, 4×1) Metcon (AMRAP – Rounds and Reps) 0-2:00 / 2 rounds 10 kbs 10/8 ring push-ups 2-4:00 / 2 rounds 10 kbs 12/10 ring push-ups 4-6:00 / 2 rounds 10 kbs 14/12 ring push-ups …. Until death

November 24, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (No Measure) EMOM 15: a) 15/12 Assault Bike b) 5 Shutttle runs c) :30 HS hold Metcon (AMRAP – Reps) 1 min each x 4 rounds: front squat 95/65 pull-ups box jumps push press rest Metcon (Time) with partner: 600m partner med ball relay *you cannot run with ball, you…

November 23, 2016 Dave Ulmer

CrossFit IPA – CrossFit Deadlift (10-5-3-1-1-1-3-5-10) Metcon (AMRAP – Reps) (Alternating) Tabata: Walking Lunges w/ Ball Med ball over bar Metcon (No Measure) 10-20-30 (not for time, but done at a good pace) -Seated Knee Tucks -Mtn climber knee to opposite elbow

November 22, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP w/partner: P1 – 20 cal row P2 – 5 burpees + 50 double unders Rotate only when each person has completed their task. Metcon (No Measure) Ring rollouts 3×15 Land mine rotations 3×20 Chinese supine plank 3 x :30-:60

November 21, 2016 Dave Ulmer

CrossFit IPA – CrossFit Power Clean (1 Power Clean every :30 for 20 rounds) Metcon (Time) 27-21-15 Back Squats 165/110 Handstand Push-ups Post-WOD Tabata: Hanging Knee Tuck or L-sit