Month: November 2017

2017.11.30 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) Every :90 for 10 sets (progressive): 1 power clean + 1 Squat clean + 1 front squat Metcon (Time) 5 Rounds: 20/16 Bike 5/4/3/2/1 Rope Climbs

2017.11.29 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Practice: -Handstand -HS Walking -HS Pushups …etc Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP: 30 DU 5 Manmakers 35/25 3 Muscle upsREST 2:00 Metcon (Time) 4 Rounds for time: 30 DU 5 Manmakers 35/25 3 Muscle ups

2017.11.28 CROSSFIT

CrossFit IPA – CrossFit Deadlift (3-2-1 x 3 sets @85%) Metcon (Time) 3 Rounds for Time: 400m Run 12 Power Snatch 115/75 24 Walking Plate Lunges

2017.11.27 CROSSFIT

CrossFit IPA – CrossFit 5.15 (Time) For Time: 9-15-21-27 Row calories Thrusters 95/65 Bench Press (5-4-3-2-1 x 3 sets @70%) Metcon (No Measure) Finishing band pulling work: 3 cycles- 30 Supine narrow grip 20 Prone wide grip 10 Straight Arm press downs

2017.11.26 CROSSFIT HERO

CrossFit IPA – CrossFit Tiff (AMRAP – Rounds) On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb.United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was …

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2017.11.25 TEAM WOD

CrossFit IPA – Team WOD Metcon (Time) Team of 3 for total time: *Complete each pair of exercises before moving on *2 athletes work on once, while the third person rests 125 Ring Push-ups +(100 Cal Row) 100 Power Cleans 135/85 +(200 DB lunges) 125 Pull-ups +(100 Bike) 100 Front Squats 135/85 +(Chin over bar …

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2017.11.25 YOUTH TRAINING

CrossFit IPA – Youth Training Warm UP (No Measure) 5 Min agility ladder 2 Rounds 5 pushups backward lunge steps for 1/2 gym 10 squats cartwheels for 1/2 gym burpee broad jumps for 1/2 gym 10 light Russian kettlebell swings. Metcon (No Measure) Push press 5×10 *Superset with 10 ring rows or inverted barbell rows …

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2017.11.24 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) Thanksgiving Day Sampler! 5 rounds of: 5 pull-ups 10 push-ups 15 squats Then, 4 rounds of: 8 handstand push-ups 15 kettlebell swings Then, 3 rounds of: 15 box jumps 15 knees-to-elbows Then, 2 rounds of: 20 wall-balls 30 sit-ups 1 round: 50 burps Metcon (Time) Thanksgiving Super Sampler! 5 …

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2017.11.22 CROSSFIT

CrossFit IPA – CrossFit Back Squat ( 5-4-3-2-1 x 3 sets@ 70%) Metcon (3 Rounds for time) 3 rounds, EACH for time: 20 Cal Bike 15 Kettlebell Swings 70/53 10 Toes to bar REST 2:00 Metcon (No Measure) Post WOD: 3×20 Weighted walking lunges 2x:60 Bag Hold

2017.11.21 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Agility and Movement Metcon (AMRAP – Reps) 10 AMRAP: 10 Lateral Burpees of Box 5 Muscle Ups (Ring, Bar, Jumping) Metcon (Time) then, right into: 100-200-300-400-500 PARTNER ROW! Alternate each set, each person rows five rounds:) *Partner holds handstand

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