Month: December 2016

December 31, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Time) Complete for time with a partner: 100-60-40 Russian KB Swings Push-ups Pull-ups **3 plate pushes EACH between rounds** PLEASE DIVIDE YOUR REPS EVENLY OR AT LEAST BASED ON SKILL LEVEL!

December 30, 2016 Dave Ulmer

CrossFit IPA – CrossFit Turkish Get Up (7×1/1 ) Practice 7 singles with each arm, using any objects or weights you choose Metcon (Time) Partner WOD: 10-8-6-4-2 Shuttle Sprints (1 = down and back. Alternate sets) THEN… 60-50-40-30-20 Double Unders w/ partner handstand hold Each person will alternate performing all 5 five sets while partners…

December 29, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Time) 3 rounds: 500m Row 30 Bench Press* *a) 185/115 b) 155/100 c) 135/85 Above represents three levels of bench press weight depending upon strength. Choose wisely! This is supposed to be heavy, but aim for no more than 6 sets of bench per round of 30. Metcon (No Measure)…

December 28, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (No Measure) Movement curcuit Metcon (Time) For time: Run 800 meters 20 45/25 DB alt. snatch 20 45/25 DB squat cleans 100 Sit-ups 20 45/25 DB snatch 20 45/25 DB squat cleans Run 800 meters *snatches are single DB *cleans are with 2 DB’s *if you do not want to…

December 27, 2016 Dave Ulmer

CrossFit IPA – CrossFit Back Squat (3-3-3-3-3-3-3) *Practice HSPU reps between squat sets Metcon (Time) for time: 50/40 Assault Cals *5 burpees at the top of every minute until completed!!This a short, sprint WOD, so go hard! Metcon (Weight) 3 sets for completion: 40 Banded pull throughs 50ft Farmer lunges

December 24, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Distance) Partner WOD AMRAP 35:00 Buy-in ->100 med ball situps Then… P1- row P2- 14 DB snatch 45/35 10 burpee box jump overs 6 toes to bar

December 23, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (No Measure) Core Circuit x 4 rounds (not for time): -15 GHD sit-ups :30/:30 side elbow planks w/leg raise -10 incline leg raise -10 ball slams -15/15 lateral ball toss to wall Metcon (Time) With a partner, 5 rounds each: P1- DB pinch hold P2-plate push 50′ Sprint 150′ DB…

December 22, 2016 Dave Ulmer

CrossFit IPA – CrossFit Bear Complex (5×5 ) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (Time) For time: 5-10-15-20-25 Wall balls 20/14 Pull-ups/C2B Deadlifts 135/95

December 21, 2016 Dave Ulmer

CrossFit IPA – CrossFit Bench Press (5-5-5-5-5 ) *For those that know roughly what their max is, use 75-85% for your sets *If you have clue about your max bench press, work to a 5RM Metcon (2 Rounds for time) 50 Double Unders 40 Hand to Hand swings 30 Row Cals 20 Sandbag Squats 10…

December 20, 2016 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Weight) 5 sets for quality: 2-arm landmine presses x10 MAX Strict pull-ups (at least 10) Tuck Crunch x 20 Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 …with PARTNER: (alternate full rounds) 5-6-7-8-9-10…Cal Bike 100ft Farmer carry