The Workout of the Day

2018.1.18 CROSSFIT

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 lifts over KB:)

2018.1.17 CROSSFIT

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 1:00
Rest 1:00

Metcon (AMRAP – Reps)

Complete both exercises every 2:00 for Five rounds:

Ball Over bar 25

Dips 10
Rest 1 minute

Metcon (AMRAP – Reps)

Complete both exercises every 2:00 for Five rounds:

5 Shuttle Runs (10

lengths)

10-15 Inverted Rows

(bar in rack)

Metcon (No Measure)

post WOD – CORE/ASS

3 sets each side. Complete each side back to back, then rest a couple minute:

30sec side elbow plank w/ TOP LEG ELEVATED

…directly into

10 Thread the needle w/ TOP LEG STILL LIFTED!

*this is very tough, your hips/glutes will burn. Take rests when you need them!

*use 5# in top hand if you can!

2018.1.16 CROSSFIT

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

2018.1.15 CROSSFIT

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 20-30sec

-100 V-ups or Tuck-ups

2918.1.14 CROSSFIT HERO

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 total reps from each of the three barbell movements.

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