Month: August 2016

2016.8.31 CROSSFIT

CrossFit IPA – CrossFit Split Jerk (15 minutes work R & L) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

2016.8.30 CROSSFIT

CrossFit IPA – CrossFit I: Metcon (AMRAP – Reps) 3 rounds – 3:00 work/2:00 rest 30 double unders 15 russian swings 53/35 15 Situps *resume where you left off each roundRest 5:00 after all 3 rounds II: Metcon (AMRAP – Reps) 3 rounds- 3:00 work/ 2:00 rest 10 shoot thrus 10 Pullups 5 Box Jumps …

2016.8.30 CROSSFITRead More »

2016.8.29 CROSSFIT

CrossFit IPA – CrossFit Snatch (2-2-2-2-2-2-2) *not touch and go Front Squat (Work to heavy single ) *does not have to be to failure Metcon (4 Rounds for weight) Unbroken DB Complex. 4 rounds @ 10 reps each: Sumo DL Lunges Squat Cleans rest 2:00

2016.8.28 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) EMOM 30: a) 200m row b) 10 DB push press + 5 burpee box jumps c) :20/:20 Side plank*modify reps/meters as needed to accomplish goal. It should be achievable but require effort:)

2016.8.28 ENDURANCE – VO 2 Max day

CrossFit IPA – Endurance KIEDIS MIND (Time) 4 Sets: (300m, 100m, 200m) 1 min rest between reps 5 min rest between sets*300m and 200m are the same pace. This pace should be around your PR 400m time. **100m is a sprint ***make any reflections of workout in the notes:)

2016.8.27 TEAM WOD

CrossFit IPA – Team WOD Metcon (Time) For Time with a PARTNER: 800m Barbell Carry 4 Rig-length plate lunges (2 ea) 30 Cleans (by 3’s) 40 Burpees over bar (by 4’s) 50 Pull-ups (by 5’s) 40 Burpees over bar (“) 30 Cleans (“) 4 Rig-length lunges… 800m Run WITHOUT BAR RX+… OH Plate Lunges 185/125 …

2016.8.27 TEAM WODRead More »

2016.8.26 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Gymnastics Strength Training. 4 rounds for quality. :20-30 Back bridge/ progression hold :20-:30 Planche Progression/Frog Stand 8-10 Rolling Pistol to Candlestick Metcon (Time) “Squattin Annie” 50-40-30-20-10 Air Squats Double Unders Sit-ups Post-WOD cool down stretches: -standing forward fold -pigeon -Bretzel

2016.8.25 THROTTLE

CrossFit IPA – Throttle Metcon (AMRAP – Reps) A) 4 rounds, every 2:00 , rest 1:00. 15 Cal Assault + Shoot thrus rest 3 minmutes B) 4 rounds, every 2:00, rest 1:00. 15 Cal Row + Running Man Jumprope rest 3 minutes C) 4 rounds, every 2:00, rest 1:00. 200m run + Straight leg sit-ups

2016.8.25 CROSSFIT

CrossFit IPA – CrossFit Bench Press (1×20, 2×15) Metcon (Weight) 3 sets: Db rows 12/12 Lateral raises 20 Banded pullovers 30 Metcon (Time) 10x75m sprints with partner. Altenate until you each complete 10.

2016.8.24 CROSSFIT

CrossFit IPA – CrossFit Back Squat (10-8-6-4-2 ) note weights/reps Metcon (3 Rounds for time) 3 sets, each for time. Rest 3 minutes after each… 25 h2h swings 20 Incline Leg Raises 15 Back Squat 135/95 10 box jumps 33/27 5 Wall Climbs

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