Month: January 2017

January 31, 2017 Dave Ulmer

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) Every 2:00 followed by 1 minute rest x 5: 5 man makers 35/25 MAX Toes to Bar RX+ 45/35Rest 5:00 Metcon (AMRAP – Reps) Every 2:00 followed by 1 minute rest x 5: 2 Seal Walk lengths MAX Ball over bar 20/14 RX+ 4 seal walks

January 30, 2017 Dave Ulmer

CrossFit IPA – CrossFit Back Squat (5-3-1-5-3-1) Metcon (Time) 5 Rounds each with a buddy: 50 DUBs 15 BARFacing Burpees 7 Deadlifts 275/185#

January 29, 2017 Dave Ulmer

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) :20/:10 x 8 each Bag step-ups power snatch 75/55 push press 75/55 Pull-ups Metcon (No Measure) Bent rows 3 x 12 GHD Hip Ext 3 x 15 Pull-Aparts x 100

January 28, 2017 Dave Ulmer

CrossFit IPA – Team WOD Metcon (Time) Complete with partner: 100 wallball 20/14 60 Row or 45 Bike 80 power clean 95/65 60 Row or 45 Bike 60 toes to bar 60 Row or 45 Bike 30 wall walks 60 Row or 45 Bike 20 muscle ups

January 26, 2017 Dave Ulmer

CrossFit IPA – CrossFit 2 Front Squat + 1 Split Jerk (15 minutes practice ) Metcon (AMRAP – Reps) 5 Rounds Each (alternating) :60 Work/:60 Rest Assault Bike 50′ Shuttle Sprints score = Total cals + sprints

January 25, 2017 Dave Ulmer

CrossFit IPA – CrossFit Metcon (No Measure) 4 sets: Ring hang to tuck x 10 Supermans x20 Lateral plank walk x 50/50′ Rolling squats x 10 Metcon (Time) 21-15-9 C2b pullups Bix jumps HSPU

January 24, 2017 Dave Ulmer

CrossFit IPA – CrossFit Deadlift (8X3 EVERY :90) Metcon (AMRAP – Reps) 5 ROUNDS for rep: 1 minute ROW 1 minute POWER CLEANS 1 minute BAR BURPEES 1 minute REST

January 23, 2017 Dave Ulmer

CrossFit IPA – CrossFit Shoulder Press (2-2-2-2-2-2-2) Metcon (Time) 3 rounds for time: 50 Double unders 25 BW inverted row 50ft plate push 25 DB push press 35/25 RX+ 45/35

January 22, 2017 Dave Ulmer

CrossFit IPA – CrossFit Zercher Step-ups (3 x 20) Metcon (Weight) Sled Rows 3 x 50′ Metcon (AMRAP – Reps) 12 AMRAP: 2-4-6-8… Russian KB swing 70/53 Push-ups Sit-ups