Month: February 2017

2017.2.28 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Rounds and Reps) 10 AMRAP: 9 Toes to bar 15 Goblet squats 21 Double Unders5:00 Rest Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 3 Muscle Ups 12 Hand to Hand SwingsRest 3:00 Metcon (No Measure) :30 Each x 3 rounds Arch Hold Boat Pose Side Plank Side …

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2017.2.27 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) Every :90 for 10 sets: 1 Snatch 1 Hang Snatch 1 OHS CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups …

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2017.2.26 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) Complete 4 sets with a partner, NOT for time: 100′ KB/DB rack walk 10 Sandbag squats 15 Incline leg raises Metcon (Time) 7 rounds with a partner: *alternate each movement with your partner 12 Wall ball 12 Calorie Row 50′ Seal walk

2017.2.25 CROSSFIT

CrossFit IPA – Team WOD CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time …

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2017.2.22 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) For time: 100 double unders Buy-in 20-18-16…2 Pull-ups Push-ups 100 double unders Cash-out Metcon (Weight) DB incline press 2×17, 1×13 Tate press 3×15+ DB Lateral raises *start light and work up. perform 10 reps until you cannot complete. rest 1 mimnute between.

2017.2.21 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Plyos, Agility and Movements skills Metcon (Distance) 2 rounds: 0-5:00 800m run + MAX distance farmer carry 5-8:00 400m Run + Max distance rack carry 8-10:00 200m Run + Max distance OH carry Score = total distance of carries

2017.2.20 CROSSFIT

CrossFit IPA – CrossFit Back Squat (1×20) Back Squat (1×15) Back Squat (1×10) Metcon (AMRAP – Reps) 2 rounds. 1 Minute each station, 1 minute rest between rounds. Burpees Goblet Squats 53/35 USA Swings 53/35 Box Jumps

2017.2.19 CROSSFIT

CrossFit IPA – CrossFit Split Jerk (8×2) Doubles, 1 jerk EACH leg! Focus is technique. You may progress if technique allows, but stay moderate if flaws need to be fixed. Metcon (AMRAP – Reps) For total reps with a partner: 9:00 AMRAP 5,6,7,8,9… P1 – strict press 75/55 P2 -Row Rest 1:00 9:00 AMRAP 5,6,7,8,9… …

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2017.2.18 CROSSFIT

CrossFit IPA – Team WOD Metcon (Time) PARTNER WOD: Buy in – 60 partner burpees Then..4 rounds each – P1 – 300m run P2 – 21 Wallball, 15 DL, Hang clean (95/65, RX+ 155/105) Cash out – 400m Sled drag and Farmer carry (partners move both objects and switch at will)

2017.2.17 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Muscle Up and related drills Practice: -Ring row and dip work -Transition practice -Strict/Kipping MU sets Metcon (3 Rounds for reps) 4:00 work / 1:00 rest x 3 rounds: 9 push-ups 6 toes to bar 3 power snatches 105-125-145 70-80-95

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