Month: June 2017

June 30, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) Crossfit Mainsite WOD 10 x 1:15 3 thruster* 60 yard shuttle sprint 5-10-15 Max C2B Pull Ups Rest 2:00 *choose moderately heavy load:)only count c2b pull ups

June 29, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (No Measure) Ring Muscle Up **Ring MU Transition **Ring MU with bands **Strict MU For those profficent at MU, perform 10×1 muscle up + 3 strict ring dips Metcon (Time) 5 Rounds: 5 Deadlift 275/185# 10 burpee over bar Rx+ Wear a weight vest

June 28, 2017 andrewdepaul

CrossFit IPA – Youth Training Metcon (No Measure) Warm Up: 1) :15 each x 4 rounds… -Jumping jacks -air squats -mtn. climbers -lunges 2) 3 rounds each: Partner Dogsled Push with sliders (switch after 50′) **Partner places hands and feet on sliders and is crouched position. Other partner places hands on shoulder and pushes partner…

June 28, 2017 andrewdepaul

CrossFit IPA – Youth Training Metcon (Weight) Warm Up: 400m Partner Ball Toss (chest pass while running) Around the World Single Leg KB Deadlift (3×3 ea leg) Holding KB with opposite hand as leg *Start to right side of leg (3 o’clock), perform deadlift at side, in front (12 o’clock) and opp side of leg…

June 28, 2017 andrewdepaul

CrossFit IPA – Beginner Metcon (Time) 10-9-8-7-6-5-4-…1 Dumbbell Thruster **Perform 50′ plate push in between each set. Use 25 or 45 metal plate. Scale to bear crawl if unable to move plate! Metcon (No Measure) Med Ball Upper Body/Core Work 3 Rounds (not for time): 10 Chest Pass to Wall 10 Lateral Pass Right Side…

June 28, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) 5x ME Banded KB Bench Press **Two KBs placed on each end of bar with red bands. Max effort reps with 26/35#s. Rests in between sets as needed. Record lowest rep count.Superset with 15 Bent Lateral DB Raises Metcon (Time) 500m row 25 HSPU* 25 Wallball 250m…

June 27, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) 0-7:00 AMRAP 10 DB snatch 10 Ring Rows 14 walking lunges with DB Metcon (Time) 7:00-10:00 400m run **Rest remainder of time Metcon (AMRAP – Reps) 10:00-17:00 AMRAP 10 DB snatch 10 Ring Rows 14 walking lunges with DB Metcon (Time) 17:00-20:00 400m run Metcon (Weight) 3×6…

June 26, 2017 andrewdepaul

CrossFit IPA – Youth Training Metcon (No Measure) Agility Ladder (2) – arms only **All done in plank position (hands go in boxes) Starting in plank, hands inside ladder-hands in and out of boxes Right side Left side Starting below Starting in plank below ladder, hands in and out of boxes Right Side Left side…

June 26, 2017 andrewdepaul

CrossFit IPA – CrossFit Paused Front Squat (7×3) 3 second pause at the bottom Metcon (Time) For Time: 50 C&J **EMOTM perform 6 TTB (start with TTB) WEIGHT CLASSES: 135/85 115/75 95/65

June 25, 2017 andrewdepaul

CrossFit IPA – CrossFit Bench Press (5×3 build to heavy set of 3) *superset with 20 band pull downs Turkish Get Up (2-2-2-2-2-2-2) Perform 1 rep on each arm every minute. Build up to heaviest weight you can perform with each arm Metcon (No Measure) Sled Work 2 rounds not for time 175m Forward Sled…