Month: January 2018

2018.1.31 CROSSFIT

CrossFit IPA – CrossFit Metcon (5 Rounds for time) Bike EACH set for time, resting about 3 minutes between efforts: 50 cals 40 cals 30 cals 20 cals 10 cals Metcon (No Measure) EMOM 16: a) 15 Ab Rollouts b) 1-2 Rope Climbs c) 50ft band side steps each direction d) Rest

2018.1.29 CROSSFIT

CrossFit IPA – CrossFit Front Squat (3-3-3-3-3) Every 3 minutes, build to 3RM Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 50ft Plate Push 100ft Farmer Carry 1-2-3-4-5….Muscle Ups Metcon (No Measure) Bonus Core w/ Partner: 20-19-18-17-16-15-14-13-12-11 Elbow Plank Hand Slaps 1 Inchworm

2018.1.29 CROSSFIT

CrossFit IPA – CrossFit Banded Press (10×2 EMOM) Metcon (Time) Partner WOD… Part I 5 rounds each… P1 – Sled Row 50′ (225/180) P2 – HS Hold Part II 5 rounds each… P1 – 50′ Seal Walk P2 – Chin over bar hold Metcon (No Measure) Extra: Band Pressdowns 3 x burnout 20+ Band Tears …

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2018.1.28 CROSSFIT HERO

CrossFit IPA – CrossFit Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereDepending on weather and attire, we can have options for an …

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2018.1.27 TEAM WOD

CrossFit IPA – Team WOD Metcon (Time) For time, complete the following in order before moving on to next exercise: 100 Box Jumps 90 Wall Ball 80 Sumo Deadlifts 225/145 70 Pull-ups 60 HSPU 50 Cal Row 40 toes to bar 30 Thrusters 135/85* 20 Power Snatch 135/85* 10 Rope Climbs *just keep these weights …

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2018.1.26 CROSSFIT

CrossFit IPA – CrossFit Clean and Jerk (EMOM 20 minutes ) *5 weight changes *increase every 4 minutes Back Squat (10-10-10) Metcon (No Measure) EXTRA: 3×12 Single leg DB deadlift 3×20 Band rows

2018.1.25 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Muscle Up practice LEVEL 1 Four sets: 10 Hanging straight leg raise 10-12 False grip ring rows 1111 tempo 20 sec ring/bar support hold LEVEL 2 Work on strict/kipping technique on rings/bar LEVEL 3 2 Strict ring pulls + 2 Transitions + 2 Dips + (1-3) Kipping muscle …

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2018.1.24 CROSSFIT

CrossFit IPA – CrossFit Snatch Balance (1 Rep EMOM for 10:00) This warmup drill, work on form and speed dropping under on the bar Snatch (1 Rep every :90 for 10 sets) *If you are able to squat, WORK ON SQUATTIING *Work up to a heavy single Metcon (No Measure) Core WORK: 4 sets -15 …

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2018.1.23 CROSSFIT

CrossFit IPA – CrossFit Banded Deadlift (8×3) Hook band around feet and around the bar Metcon (Time) 5 rounds each: 10 kettlebell swings 5 high box jumps Metcon (Time) Partner WOD: 200m row 20 goblet lunges *five rounds each *alternate sounds

2018.1.22 CROSSFIT

CrossFit IPA – CrossFit Banded Bench Press (12×2 @ about 50%) 12:00 EMOM *pause at bottom *explode up! Metcon (Time) 5 Rounds for time: 50′ Burpee Broad Jumps 50′ plate push 10 Hand Power Cleans M: 145-125-105 W: 100-85-75 Metcon (No Measure) Bonus: Band Shoulder work

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