Month: March 2017

March 31, 2017 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Time) For time: 18 DB complex 100 doubles 10 shuttle run Rest 2:00 15 DB complex 80 doubles 8 shuttle runs Rest 2:00 12 DB complex 60 doubles 6 shuttle runs Rest 2:00 9 DB complex 40 doubles 4 shuttle runs Rest 2:00 6 DB complex 20 doubles 2 shuttle…

March 30, 2017 Dave Ulmer

CrossFit IPA – CrossFit Seated Shoulder Press (3 x Max Reps ) Press from seated on the ground Metcon (Weight) 3 Supersets: 15 DB rows 40 Band Pulldowns Metcon (Weight) 4 Supersets: 100′ Sled Rows 15 Lateral raises

March 29, 2017 Dave Ulmer

CrossFit IPA – CrossFit Snatch Complex (x 10 every :90) 1 Snatch + 1 Hang Snatch + 1 OHS Metcon (AMRAP – Reps) 3 rounds for reps: 1 minute ROW 1 minute BOX JUMPS 1 minute HANG SNATCH 1 minute REST Rx 75/55# 24/20

March 28, 2017 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Weight) 5 sets: -3 Weighted Pullups (OR 10 strict assisted) -20 Shoulder taps -Max L-sit or Tuck Metcon (Time) 4 rounds for time: 400m Run 2 Rope Climbs RX+ Legless

March 27, 2017 Dave Ulmer

CrossFit IPA – CrossFit DEATH BY… C&J and Bar Burpee (AMRAP – Rounds) Complete each minute with increasing reps until failure. Choose strength level: 95/65 115/75 135/85 Front Rack reverse lunges (3×8/8 ) KBs Sumo DL (3×15) *Superset with 20 reps of side lying leg raises

March 26, 2017 Dave Ulmer

CrossFit IPA – CrossFit Bench Press (3-3-3-3-3…every 2:00) Metcon (AMRAP – Reps) 1:00 each station for 3 rounds: *score is max total reps Bike Hand to hand swings 53/35 Shuttle runs Pull-ups Close grip p-bar push-ups Rest

March 25, 2017 Dave Ulmer

CrossFit IPA – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap

March 24, 2017 Dave Ulmer

CrossFit IPA – CrossFit Warm-up Dynamic movement and agility drills Metcon (5 Rounds for time) Complete the following every 5 minutes x 5 rounds: 200m run 400m row 30 situps Post-WOD Stretches on Whiteboard

March 23, 2017 Dave Ulmer

CrossFit IPA – CrossFit Front Squat (1 Rep EMOM for 12 minutes ) build to heavy single Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 10 Cal Assault Bike 5 Snatch 105/70REST 3 minutes Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 10 Toes to Bar 5 Box jumps 30/24

March 22, 2017 Dave Ulmer

CrossFit IPA – CrossFit Metcon (Time) 6 rounds: 12 Strict Press 75/55 10 Burpees 8/5 Strict Pull-ups Metcon (No Measure) 4 SS: Wide Grip Inverted Rows x 10 Decline DB Bench x 10 ———————————– Band pulldowns x 100 Band pull-aparts x 100 Metcon (No Measure) EXTRA/ABS