Month: October 2016

2016.10.31 CROSSFIT

CrossFit IPA – CrossFit Narrow Grip Bench Press (2×20, 2×15, 1×12) Follow each set of Bench with 5 High Box Jumps Warm-up -Joint Prep -Dynamic movement Metcon (AMRAP – Reps) 3 rounds for reps: 1 min right shoulder Sandbag Step-ups 1 min left shoulder… 1 min KB push press right arm (53/35) 1 min KB …

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2016.10.30 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) EMOM 15: (5 sets of each total) •225m guys/ 200m girls •Seal walk with sliders length of rig (down and back for those who are able) •Strict pull-ups 8-10 ( modify with barbell in squat rack) Metcon (Time) 800m run 3 rounds: 5 wall walks 20 abmat sit-ups

2016.10.29 TEAM WOD

CrossFit IPA – CrossFit Metcon (Time) 100 wall ball (20/14) 80 pull-ups (rx+ CTB) 60 med ball sit-ups (20/14) (ball touches ground behind head and in front of feet) 40 power cleans (135/95) 60 back squats (135/95) 80 burpees over bar 100 Russian swings (62/44) **cash-out or buy-in**(depending on number of teams and bikes) 100 …

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2016.10.27 CROSSFIT

CrossFit IPA – CrossFit Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Metcon (Time) “Amanda” modified 9-7-5 Snatch Ring Rows Dips Deadlift (10-7-5-3-5-7-10) note all weights

2016.10.26 CROSSFIT

CrossFit IPA – CrossFit Metcon (Calories) 20:00 AMRAP 5 box jumps 7 toes to bar 9 HSPU/shoulder taps *15 pulls on rowing machine Score= total calories on Rowig machine Post-WOD Streeeeeeetching

2016.10.26 CROSSFIT

CrossFit IPA – CrossFit Squat Clean (5-5-5-5-5) Metcon (2 Rounds for time) Partner WOD: 80 Assault Bike Calories…while other person holds sandbag. Rest 2:00 80 Sandbag Squats…and the bag cannot touch the ground once lifted. Penalty of 20 push-ups for any drop.

2016.10.24 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) EMOM 20: 7-10 ea. Pistols :20 chin holds 7-10 Rolling squats 15-20 v- ups Metcon (Time) for time: 21 Burpees 150m Run 15 Burpees 150m Run 9 Burpees 150m Run

2016.10.23 CROSSFIT

CrossFit IPA – CrossFit Wrecking Ball (AMRAP – Rounds and Reps) AMRAP 20:00 5 push-ups 10 bodyweight rows 15 squats 5 push-ups 10- Deadlifts 185/120

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