Month: November 2016

2016.11.30 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) 8 sets: *rest as needed between 2 Push Press 1 Split Jerk “Biking Helen” (Time) 3 rounds for time: 30 Cal Assault bike 21 USA swings 12 Pull-ups

2016.11.29 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) “Tabata” •:20/:10 x 8 each •1 min rest between movements •score = total of lowest scores from each movement Row Push-ups DB snatch Double unders P-bar shoot throughs Post-WOD Stretching

2016.11.28 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) 5 rounds: 15 knees to elbow 5 Squat cleans (heavy) Metcon (Weight) 5 sets: Backwards sled drag down and back Post-WOD 3 x 1:00 side plank hold (each side)

2016.11.27 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Gymnasty practice: 3 sets -10 Strict toes to bar -5 Ring MU’s (or progressions) -10 Pistols each leg Metcon (Time) for time: 700m Row (or equivalent run) 30 Wall ball 30 Med ball situps 600m row 25 Wall ball 25 Med bal situps 500m row 20 Wall ball …

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2016.11.26 TEAM WOD

CrossFit IPA – Team WOD Metcon (4 Rounds for reps) with a partner, each set for reps. 5:00 work, 2:00 rest. 160ft wheelbarrow DB Snatch 45/35 160ft wheelbarrow DB push-up to step-ups 160ft wheelbarrows Bodyweight rows 160ft wheelbarrow Burpees

2016.11.25 CROSSFIT

CrossFit IPA – CrossFit Snatch (4×3, 4×2, 4×1) Metcon (AMRAP – Rounds and Reps) 0-2:00 / 2 rounds 10 kbs 10/8 ring push-ups 2-4:00 / 2 rounds 10 kbs 12/10 ring push-ups 4-6:00 / 2 rounds 10 kbs 14/12 ring push-ups …. Until death

2016.11.24 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) EMOM 15: a) 15/12 Assault Bike b) 5 Shutttle runs c) :30 HS hold Metcon (AMRAP – Reps) 1 min each x 4 rounds: front squat 95/65 pull-ups box jumps push press rest Metcon (Time) with partner: 600m partner med ball relay *you cannot run with ball, you …

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2016.11.23 CROSSFIT

CrossFit IPA – CrossFit Deadlift (10-5-3-1-1-1-3-5-10) Metcon (AMRAP – Reps) (Alternating) Tabata: Walking Lunges w/ Ball Med ball over bar Metcon (No Measure) 10-20-30 (not for time, but done at a good pace) -Seated Knee Tucks -Mtn climber knee to opposite elbow

2016.11.22 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP w/partner: P1 – 20 cal row P2 – 5 burpees + 50 double unders Rotate only when each person has completed their task. Metcon (No Measure) Ring rollouts 3×15 Land mine rotations 3×20 Chinese supine plank 3 x :30-:60

2016.11.21 CROSSFIT

CrossFit IPA – CrossFit Power Clean (1 Power Clean every :30 for 20 rounds) Metcon (Time) 27-21-15 Back Squats 165/110 Handstand Push-ups Post-WOD Tabata: Hanging Knee Tuck or L-sit

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