WOD

2020.6.11 CROSSFIT

CrossFit IPA – CrossFit Front Squat (6-6-4-4-2-2…every 2:30) *work to your best set of 2 Metcon (AMRAP – Reps) 16:00 AMRAP (50 sit-ups Buy-in) Then… 5-7-9-11-13…OHS 75/55 175m Run SCORE = total overhead squat reps*work on the best OHS form you can! If this means you have to use a really light/empty barbell, then do …

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2020.6.11 SHRED

CrossFit IPA – SHRED Metcon (No Measure) Med ball Madness! [Be on time! This one is longer!] 4:00 Warm Up 1:00 REST 4 Rounds 1:00 work/:30 rest 1-Ass bike (you’re welcome Amy) 2-Wall ball 3-Wall sit MB reach 4-WB plank K2E + pike 5-Med ball slam + bent over row slam 6-Banded/weighted glute bridge 7-alt …

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2020.6.10 CROSSFIT

CrossFit IPA – CrossFit SGT. WYT (Time) For Time 8 Rounds of: 36 Double-Unders 3 Burpee Chest-to-Bar Pull-Ups Then immediately, one round of: 13 Bear Complexes (115/75 lb) 20 Bar Over Burpees 19 Bear Complexes (115/75 lb) This Hero WOD is dedicated to Sgt. Wytasha Carter, affectionately known to his friends and family as Wyt. …

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2020.6.9 SHRED

CrossFit IPA – SHRED Metcon (No Measure) 4:00 Warm Up 1:00 REST 3 Rounds :40 on/:20 off [Battle Rope Station] -alt jump lunge slams -DB thrusters -full body slams -alt bent over DB rows 1:00 REST/clean equip 3 Rounds :40 on/:20 off [Bike/Bell Station} -bike -heavy goblet squat -lateral pike over KB -heavy Russian Swing …

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2020.6.9 CROSSFIT

CrossFit IPA – CrossFit Deadlift (6-6-4-4-2-2…every 2:30 ) Metcon (AMRAP – Reps) 4:00 work and 1:00 rest for 3 ROUNDS: 10 HSPU 15 Box Jumps 20 Goblet squats *pickup WHERE LEFT OFF at the beginning of each new roundNOTES: -use moderate weight for goblet squats -box jumps 24/20″ -HSPU options: strict, kipping, pike press, seated …

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2020.6.8 CROSSFIT

CrossFit IPA – CrossFit Floor Press (6-6-4-4-2-2) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon (No Measure) Core x 3 10/10 landmine rotations 10 ab rollouts 20 v-ups

2020.6.7 CROSSFIT HERO

CrossFit IPA – CrossFit Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m RunIn honor of Marine Staff Sgt. Leon H. Lucas Jr. died …

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2020.6.6 TEAM WOD

CrossFit IPA – Team WOD Metcon (AMRAP – Reps) 16:00 AMRAP P1 – 100m Farmer carry P2 – Clean and jerk MAX REPS *Score only clean and jerk reps Metcon (AMRAP – Reps) 16:00 AMRAP P1 – 200m Run P2 – 20 Plank DB taps + MAX REPS DB snatches *Score only total DB snatch …

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2020.6.5 CROSSFIT

CrossFit IPA – CrossFit Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more …

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2020.6.4 SHRED

CrossFit IPA – SHRED Metcon (No Measure) 4:00 Warm Up 1:00 REST 4 Rounds :40 on/:20 off 1) Dubs/Jump Rope/Toe taps 2) DB FR Curtsey Lunge 3) alt DB Snatches 4) Battle ropes 5) KB clean and Press 6) Box Jumps 7) Push up + Pull Thru 8) Plank K2E + tuck in 9) KB …

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