Month: December 2017

2017.12.31 CROSSFIT HERO

CrossFit IPA – CrossFit Pike (Time) 5 Rounds for time of: 20 Thrusters, 75# 10 Strict Ring Dips 20 Push-ups 10 Strict Handstand Push-ups 50m Bear CrawlIn honor of U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, ArizonaTo learn more about Pike click here Metcon (Time) “Modified Pike” 5 rounds for time: 20 …

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2017.12.30 TEAM WOD

CrossFit IPA – Team WOD Metcon (Calories) 10:00 AMRAP P1- row P2 – handstand hold *score=max caloriesREST 5 MINUTES Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 5-10-15-20…ball over bar 1-2-3-4…lengths of farmer carry *alt rounds with partnerREST 5 MINUTES Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 1-2-3-4-5… Deadlift 185/125 Burpees over bar *alt …

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2017.12.29 CROSSFIT

CrossFit IPA – CrossFit Bench Press (Establish 1 RM) 15 minutes Metcon (AMRAP – Reps) 4 Rounds: 1 Min Wall Balls 1 Min Toe to bar 1 Min Bike 1 Min Double Unders Rest 2 minutes

2017.12.28 CROSSFIT

CrossFit IPA – CrossFit Front Rack Lunge (4 x 6 Each Leg) 0-12:00 Every :90 *step back lunges 12-16:00 REST Metcon (AMRAP – Reps) 16-23:00 AMRAP- 10 Russian Swings 50′ Farmer lunge23-27:00 REST Metcon (No Measure) 27:00 – 37:00 Complete Four sets- 20 Banded Hip Thrusts 15/15 Lateral leg raises (band) Metcon (No Measure) 37:00… …

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2017.12.27 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) Every 90sec for 8 rounds: 8 pull-ups / ctb 8 lateral hop burpees (4ft across mat) 8 Box jumps *if you fail a round, rest the next and continue on after **You complete all reps, you have completed wod as RX RX+ 30/24 box CTB pull-ups Metcon …

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2017.12.26 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift Hang Squat Clean Push-ups (reps x2) Cash-out…1000m Row *DL…100-150% BW *Clean…50-75% BW *push-ups…20-18-16.. Metcon (No Measure) Post-WOD: 2 min – Lizard each side 2 min – Wall split 1 min – Scorpion each side

2017.12.23 TEAM WOD

CrossFit IPA – Team WOD Metcon (Time) Complete with a partner for time: *Each station will have a movement and an isometric hold. Partners will complete 4 rounds at each station before moving on a) 2 rope climbs w/ DB rack hold b) 50 Double Unders (100x singles) w/ squat hold c) 10 sandbag squats …

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2017.12.22 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) “12 Days of Christmas – Invictus Style” 1 Lap (Run or Row 300 Meters) 2 Snatches (155/105 lbs) 3 Thrusters (155/105 lbs) 4 Muscle-Ups 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Kettlebell Swings (48/32 kg) 9 Box Jumps (30″/24″) 10 Strict Handstand Push-Ups 11 Ground to …

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2017.12.20 CROSSFIT

CrossFit IPA – CrossFit Front Squat (3-2-1 x 3 sets @ 85%) Metcon (AMRAP – Reps) 8:00 AMRAP 8 Snatches (50% max) 8 Wall Ball 11 Snatches 11 Wall Ball 14 Snatches 14 Wall Ball ….Rest 4 minutes, then… Metcon (AMRAP – Reps) 5:00 AMRAP 50/40 Cal Bike + Max Burpees over bar for the …

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2017.12.19 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) 4 sets: Single Arm incline press 8-10 reps each rest ~2:00 Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 10 Toes to bar 10 Hand to hand swings 10 Pull-ups Metcon (No Measure) 2 sets for quality- 60s work, 30s rest -side plank Right -Band Pull Aparts -side plank …

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