WOD

2020.1.23 CROSSFIT

CrossFit IPA – CrossFit Reverse Grip Bench (8-8-8-8-8…every 3:00 ) Metcon (AMRAP – Reps) 3 rounds. 2:00/:30 a) Row 250m + Max run gym lengths b) 30 sit-ups + max double unders c) 80′ Plate push + max parallette shoot thrus with dip*substitue single unders for doubles if needed

2020.1.23 SHRED

CrossFit IPA – SHRED Metcon (No Measure) 4:00 Warm Up 1:00 Transition 4 Rounds :40 on/:20 off 1- Burpee Lateral Jump Over Box 2- Goblet squat to goblet alt step back lunge 3-Plank medball slams 4-Sumo Squat hold + DB Front Raise 5- Wallball 6- Ass Bike 7- Plank Jax + Squat to Bicep Curl …

2020.1.23 SHREDRead More »

2020.1.22 CROSSFIT

CrossFit IPA – CrossFit White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click hereYou may run if you’d like and …

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2020.1.21 SHRED

CrossFit IPA – SHRED Metcon (No Measure) 4:00 Warm Up 1:00 Rest 3 rounds :30 on/:30 off -Alt jump lunge ropes -ass bike -upper cut ropes -Up and over sandbag thrusters 1:00 REST 3 rounds :30 on/:30 off -R lunge Russian twists -R landmine rotation and press -L lunge Russian twists -L landmine rotation and …

2020.1.21 SHREDRead More »

2020.1.21 CROSSFIT

CrossFit IPA – CrossFit Front Squat (10-8-6-4-2…Every 3:00) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 2-4-6-8… Russian KBS Farmer step-ups 35/25 Wall balls 20/14#*choose a KB weight to swing that makes sense for you:) 7:00 ABs – Workout B (No Measure) 2 rounds. 30 seconds each. -Elbow plank leg rolls -Plank knees to …

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2020.1.20 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) 3 rounds: 8/8 Incline DB bench press 8 Strict chin-ups 8/8 DB bicep curls Metcon (Weight) 3 rounds: 50′ plate arm push 80′ sled haul-in “Free at last, Free at last, Great God a-mighty, We are free at last. (Time) For time: 1-2-3-4-5..Wall climbs 3-6-9-12-15…lengths of gym then… 5-10-15-20-25 …

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2020.1.19 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) FOR TIME: 1000m Row 3 rounds: 10 Muscle ups* 15 hang squat cleans 95/65 30 burpees over bar 15 shoulder to overhead 1 mile run *sub jumping *RX+…heavier barbell

2020.1.18 TEAM WOD

CrossFit IPA – Team WOD Metcon (AMRAP – Rounds and Reps) 35:00 with a partner: 5-6-7-8… Power cleans Dips/Push-ups Toes to bar 50′ human sled

2020.1.17 CROSSFIT

CrossFit IPA – CrossFit Paused back squat (6×3…every 2:30) Pause 2 seconds at bottom of squat before coming up. No bounce. Metcon (AMRAP – Reps) 4 rounds. 1:00/:15 Row HSPU or strict press Burpee Box jumps

2020.1.16 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Warm-up… 3 sets: 50 Jump rope 100′ kareoke 10 air squats 3 sets: 2 wall walks 10 bar kips 50′ walking lunge Saved by the Pull-ups (Time) 6 rounds for time: 25/20 Cal Bike 200’ farmer carry 50′ Plate push 12 pull-upsRx+ Peter, Bill, Rick…you know 💪 7 …

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