The Workout of the Day

2018.3.20 CROSSFIT

CrossFit IPA – CrossFit 1 Power Clean + 1 Hang Squat Clean (10 x 1 (complex)) every :90 Metcon (Time) Partner WOD: GOAL = 180/120 Cal Bike *Partner will rotate every every 75 seconds, complete 5 POWER CLEANS and 10 PUSH-UPS before getting onto bike for as many calories as possible in remaining time. Keep

2018.3.19 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) For max reps at each station: Tabata Rope Climbs Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute Tabata Row Rest 1 minute Tabata Box Jump overs The Tabata interval is 20 seconds of work followed by 10 seconds of rest


CrossFit IPA – CrossFit Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here*We will use DBs today instead of barbell *sub

2018.3.17 TEAM WOD

CrossFit IPA – Team WOD Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time

2018.3.16 CROSSFIT

CrossFit IPA – CrossFit Hang Snatch (3-3-2-2-2-1-1-1) 15 minutes to complete all 6 sets. Hang will be from the knee. Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 12 Wall Ball 8 Alt. DB Snatch (AHAP) 4 Muscle Ups Metcon (No Measure) CORE WORK ON WHITEBOARD

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