The Workout of the Day

2018.4.18 CROSSFIT

CrossFit IPA – CrossFit Banded Press (2×15, 2×10) new set every 3 minutes Metcon (Time) 7 RFT: 7 power snatches 95/65 5 burpees over bar 3 Muscle ups* *Rings Bar Jumping MU Metcon (No Measure) BONUS CORE: 3 supersets: 20 Reverse Crunches :30/:30 Side Plank* 10 Ring Fallouts *elevate legs to bench or box for

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2018.4.17 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) 4 x 8/8 Bulgarian split squats *farmer hold DB/KB AHAP *complete both legs every every 3:00 Romanian Deadlift (8-8-8-8) Every 2:00 Metcon (Time) Partner WOD: *complete prescribed reps as team, partitioning reps as needed 150 Cal Row 150 Air Squats 150 OH plate 45/25 walking lunges

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2018.3.5 CROSSFIT

CrossFit IPA – CrossFit 3 Position Snatch (8 x 3) Snatch from hips/knee/groundEvery 2:00 Metcon (Time) For time: 30 OH Lunges 30 Sit-ups 30 Knees to Elbows 30 Cal Row 30 Knees to elbows 30 Sit-ups 30 OH Lunges Guys: Rx 45 , Rx+ 55 Gals: Rx 35, Rx+ 45 Metcon (No Measure) Bonus Core

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2018.3.4 CROSSFIT HERO

CrossFit IPA – CrossFit Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served

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2018.3.3 CROSSFIT

CrossFit IPA – CrossFit Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every rep

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2018.3.2 CROSSFIT

CrossFit IPA – CrossFit Toes-To-Bar (1 min Max Effort) Sit-ups (1 min Max Effort) Push-ups (1 min Max Effort) Pull-ups (1 min Max Effort) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 9 Deadlifts 8 Shoulder to overhead 7 Box Jumps 115/75# 2 Minute Assault Bike (Calories) bike for max calories

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