Month: January 2017

2017.1.31 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) Every 2:00 followed by 1 minute rest x 5: 5 man makers 35/25 MAX Toes to Bar RX+ 45/35Rest 5:00 Metcon (AMRAP – Reps) Every 2:00 followed by 1 minute rest x 5: 2 Seal Walk lengths MAX Ball over bar 20/14 RX+ 4 seal walks

2017.1.30 CROSSFIT

CrossFit IPA – CrossFit Back Squat (5-3-1-5-3-1) Metcon (Time) 5 Rounds each with a buddy: 50 DUBs 15 BARFacing Burpees 7 Deadlifts 275/185#

2017.1.30 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) :20/:10 x 8 each Bag step-ups power snatch 75/55 push press 75/55 Pull-ups Metcon (No Measure) Bent rows 3 x 12 GHD Hip Ext 3 x 15 Pull-Aparts x 100

2017.1.28 CROSSFIT TEAM WOD

CrossFit IPA – Team WOD Metcon (Time) Complete with partner: 100 wallball 20/14 60 Row or 45 Bike 80 power clean 95/65 60 Row or 45 Bike 60 toes to bar 60 Row or 45 Bike 30 wall walks 60 Row or 45 Bike 20 muscle ups

2017.1.26 CROSSFIT

CrossFit IPA – CrossFit 2 Front Squat + 1 Split Jerk (15 minutes practice ) Metcon (AMRAP – Reps) 5 Rounds Each (alternating) :60 Work/:60 Rest Assault Bike 50′ Shuttle Sprints score = Total cals + sprints

2017.1.25 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) 4 sets: Ring hang to tuck x 10 Supermans x20 Lateral plank walk x 50/50′ Rolling squats x 10 Metcon (Time) 21-15-9 C2b pullups Bix jumps HSPU

2017.1.24 CROSSFIT

CrossFit IPA – CrossFit Deadlift (8X3 EVERY :90) Metcon (AMRAP – Reps) 5 ROUNDS for rep: 1 minute ROW 1 minute POWER CLEANS 1 minute BAR BURPEES 1 minute REST

2017.1.23 CROSSFIT

CrossFit IPA – CrossFit Shoulder Press (2-2-2-2-2-2-2) Metcon (Time) 3 rounds for time: 50 Double unders 25 BW inverted row 50ft plate push 25 DB push press 35/25 RX+ 45/35

2017.1.22 CROSSFIT

CrossFit IPA – CrossFit Zercher Step-ups (3 x 20) Metcon (Weight) Sled Rows 3 x 50′ Metcon (AMRAP – Reps) 12 AMRAP: 2-4-6-8… Russian KB swing 70/53 Push-ups Sit-ups

Scroll to Top