Month: January 2018

January 22, 2018 andrewdepaul

CrossFit IPA – CrossFit Banded Bench Press (12×2 @ about 50%) 12:00 EMOM *pause at bottom *explode up! Metcon (Time) 5 Rounds for time: 50′ Burpee Broad Jumps 50′ plate push 10 Hand Power Cleans M: 145-125-105 W: 100-85-75 Metcon (No Measure) Bonus: Band Shoulder work

January 21, 2018 andrewdepaul

CrossFit IPA – CrossFit Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here

January 20, 2018 andrewdepaul

CrossFit IPA – Team WOD Metcon (5 Rounds for reps) Work for 5 minutes at each station, resting 2 minutes between them . Partners alternate every set of reps. Bike 2-4-6-8-10… DB snatch 2-4-6-8-10… Wall ball 2-4-6-8-10… KB Swings 2-4-6-8-10… Rope Climbs 1-2-3-4-5…

January 20, 2018 andrewdepaul

CrossFit IPA – Youth Training Metcon (No Measure) Warm Up: Obstacle Course-Fun just gymnastics and body weight 3x Forward Rolls on Mats Wall walks into HS holds Cartwheels down gym Shuffle in and out of rig Rope Pulls from Lying Position Musical Med Balls while duck walking -set up row of med balls and have…

January 19, 2018 andrewdepaul

CrossFit IPA – CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP W/ partner *alternate rounds 5 shoulder to overhead 10 Box Jumps Metcon (No Measure) Every minute, on the minute, for 12 minutes (3 sets of each): Minute 1 – Band Press downtowns x20-30 Minute 2 – Prone Plank x 40 seconds Minute 3…

January 18, 2018 andrewdepaul

CrossFit IPA – CrossFit Metcon (Time) For Time: 500m Row *starting at 0:00, must complete 10 knees to elbows EMOM until 500m is reached Back Rack Lunge (10-10-10-10) Build up. Alternate legs during sets. Metcon (No Measure) 3 Sets: 20 Banded KB deadlifts 50′ Heavy Sled Crawl Metcon (No Measure) Bonus CORE: 100 Seated leg…

January 17, 2018 andrewdepaul

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) Complete both exercises every 2:00 for Five rounds: Bike 18/15 Single Bar paralette pushups 18/15 Rest 1:00Rest 1:00 Metcon (AMRAP – Reps) Complete both exercises every 2:00 for Five rounds: Ball Over bar 25 Dips 10Rest 1 minute Metcon (AMRAP – Reps) Complete both exercises every 2:00…

January 16, 2018 andrewdepaul

CrossFit IPA – CrossFit Back Squat 2-4 @ 75% 2-4 @ 80% 2-4 @ 85% 2-4 @ 85+% Metcon (Time) 3 rounds: 150ft farmer carry 10 burpees 50 double unders 150ft farmer carry 10 burpees 50 double unders Rest 1:00

January 15, 2018 andrewdepaul

CrossFit IPA – CrossFit 2 Push Press + 1 Split Jerk (1 Set every :90 for 12 rounds) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Metcon (No Measure) Extra: -Handstand Shoulder Taps 4x 10-20 …or accumulate 2 minutes holding -Chin over bar hold w/ legs at L or tucked 3 x…

January 14, 2018 andrewdepaul

CrossFit IPA – CrossFit Nuke Bikes (AMRAP – Reps) AMRAP in 30 minutes… From 0:00-8:00 75 Cal Assault Bike Max Deadlifts (315/225 lbs) From 8:00-18:00 75 Cal Assault Bike Max Power Cleans (225/155 lbs) From 18:00-30:00 75 Cal Assault Bike Max Overhead Squats (135/95 lbs) **With a running clock (no rest between rounds). Score is…