Month: October 2017

October 31, 2017 andrewdepaul

CrossFit IPA – CrossFit DB Bench Press (3 x 8-12 at same weight) Metcon (No Measure) EMOM 15: a) Seated Legless rope climb or Rope Pull-s from Box b) 8-20 Diamond Push-ups c) 20-40sec L-sit or tuck FML (Time) Score is total time: RX…You have 2 minutes to row 50/40 Cals. If you do not…

October 30, 2017 andrewdepaul

CrossFit IPA – Youth Training Metcon (No Measure) Warm Up: coaches choice 10 minutes to move then get going with schedule Metcon (Weight) Strength: 4 sets every 1:30-2:00 15 DB Bench Press *Superset with 3 rope pulls Metcon (AMRAP – Reps) 0:00-3:00 Max reps jump rope **Go for as many reps as possible. This will…

October 30, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (Time) 50 Back squat 95/65 9 Ring muscle ups 30 OH Alt. Lunge 7 Ring muscle ups 10 Overhead Squats 5 Ring muscle upsRX+ 125/80 Sumo Deadlift (2-2-2-2-2-2-2) Metcon (Time) 3 x 45-60s Sorenson Hold

October 29, 2017 andrewdepaul

CrossFit IPA – CrossFit Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click here*Subs: -Jumping CTB pull-ups -lighter FSQ -Pike Press or less reps

October 28, 2017 andrewdepaul

CrossFit IPA – Team WOD Metcon (AMRAP – Reps) 5:00 Partner Plank Burpees Metcon (AMRAP – Rounds and Reps) 7:00 7 deadlifts 155/105 30 double unders (50 singles) **Rotate rounds with partner Metcon (AMRAP – Reps) 5:00 Manmakers **Rotate every 3 reps Metcon (AMRAP – Rounds and Reps) 7:00 7 HSPU (2 wall walks) 1…

October 27, 2017 andrewdepaul

CrossFit IPA – CrossFit Power Clean (1RM) 0:00-10:00 Build to a 1RM Metcon (AMRAP – Reps) 12:00-27:00 4 Rounds of EMOTM Max Effort Reps a) Wall Ball b) Box Jumps d) Bike for cals e) 1:00 Rest Power Clean (1RM) 27:00-37:00 Build to a 1RM after workout

October 26, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (Time) 18-15-12-9-6 Strict Ring Dip* Pull-ups** DB Front Rack Lunge Abmat Sit Up *Sub P Bar or Matador **Sub w/ hard ring rows RX+ STRICT PULL-UPS Strict Press+Push Press+Push Jerk (2-2-2) 7×2+2+2 each set Metcon (No Measure) 3 x 25 Banded Leg Raises *lay on bench and tie light band…

October 25, 2017 andrewdepaul

CrossFit IPA – CrossFit 1 snatch + 1 Hang snatch (EMOM x 12) 1 snatch + 1 hang sntchOnly 4 changes in weight; increase every 3 minutes. (example: 95 x 3, 105 x 3, 120 x 3, 130 x 3) Metcon (AMRAP – Reps) 4 minute AMRAP: DB Snatch 4-8-12-16… Dubs 10-20-30-40… 400m Run (Time)…

October 25, 2017 andrewdepaul

CrossFit IPA – Youth Training Metcon (No Measure) Warm Up: 400m run Butt Kicks High Kness Frog Walk Bear Crawl Kareoke Down and Back Broad Jumps Metcon (No Measure) HS-shoulder practice: -Plank Shoulder Taps -Wall Shoulder Taps -Partner Wheelbarrow walks Metcon (AMRAP – Reps) Partner Workout: 0-10:00 P1: 50ft Backwards sled Drag 10 Air Squats…

October 23, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (Weight) Weighted Strict Chin-ups 3-3-3-3-3 If you do not have strict chin-ups… 4×8 Assisted Strict Chin-ups*work these sets in however you’d like during Bench session Bench Press (1-1-1-1-1) ESTABLISH 1RM! Metcon (Time) For Time: 21 thrusters 95/65 1 rope climb 15 thrusters 2 rope climbs 9 thrusters 3 rope climbs…