The Workout of the Day

2018.1.22 CROSSFIT

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)


Band Shoulder work


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-ups
In 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

2018.1.20 TEAM WOD

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…


CrossFit IPA – Youth Training

Metcon (No Measure)

Warm Up:

Obstacle Course-Fun just gymnastics and body weight


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 them duck walk until music stops.

Metcon (AMRAP – Rounds and Reps)

Partner Workout: 10 min AMRAP

5 Dumbell Push Press

10 Box Jump

*alternate full rounds with partner for 10 minutes , you go, I go style

(Teach proper dip and drive, and proper lock out at the top. Head through and not looking up at the top of press)

Metcon (No Measure)

Strength Training:

Rotate exercises every minute for 12 minutes

1) 30-45 second plank hold

2) 10-15 ring rows (good technique, pulling rings to chest, no kipping)

3) 10-12 push ups (use bands for assistance if necessary for good form)

4) 20 hanging knee tucks (work on kip and staying hollow)

3 cycles through for a total of 12 minutes. If you finish each exercise in minute, rest remainder until next minute.

2018.1.18 CROSSFIT

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 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)

Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)

Metcon (No Measure)

CORE: 3 sets

BB Rollouts x10

Prone Knee to elbow x20

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