CrossFit IOWA

Friday 120601 Boot Camp

CLASSES BEGIN NEXT WEEK!!!!

WOD:

3 mile Run

At each mile mark, complete the following:

5 Rounds of:

5 Burpees (advance/elite do 2 count Burpees :))

10 Squats (advanced do jump squats)

20 Lunges

I love this picture!! LOL! Taking a break?

 

 

Thursday 120531 Boot Camp

NEXT SESSION BEGINS TUESDAY!!!!! YAHOO!!

WOD:

21-15-9

Grasshoppers or Mountain Climbers

Push up w/alternating knee to elbow (do a push up, bring one knee to elbow, other knee to elbow for one rep)

Sit ups (42-30-18)

Sprawls

Then:  20 minutes of cardio of choice (Run, Bike, Swim, Row...)

 

 

 

Wednesday 120530 Boot Camp

 

REGISTRATION FOR BOOT CAMP IS FULL! THANK YOU FOR YOUR DEDICATION! NOW, LET'S FILL THAT KETTLEBELL CLASS!! :) ONLY A FEW SPOTS REMAIN!

Starting next week I will be posting Boot Camp WODs as well as Kettlebell WOD's. 

Monday and Wednesday: Kettlebells

Tuesday and Thursday: Boot Camp

Saturday: Challenge workout - You never know what you will get! But GO FOR IT!!

WOD:

AMRAP in 20 minutes (As Many Rounds In)

400 M Run

50 Squats (30 for intermediate)

*if you are using a treadmill or need to modify, go .25 miles or run at mod/fast pace for 2 minutes

CrossFit Boot Camper Angie Heim WINS 1st place in her Tri Race as well as the

Norwalk Run! Congratulations Angie!! She is pictured above on the left w/ her teammate Jen.

 

 

 

Tuesday 120529 Boot Camp

NO CLASSES THIS WEEK...NEXT SESSION BEGINS  JUNE 5TH! REGISTRATION FOR BOOT CAMP IS FULL!  KETTLEBELL CLASS HAS ONLY A FEW SPOTS LEFT!!!!!

Skill Warm up: x3

10 DB Swings

8 Jumping Lunges

10 Push ups

8 Front Squats/Back Squat w/ pvc - alternating positions

Stretching

The Renegade Manmaker:

Take 2 Dumbells and start in the standing position w/ DB's on the ground.  Kneel down and grab DB's, do a power clean and press (or Push press), then drop down into push up position, do a push up, then row once each arm. Bring legs back up underneath you and repeat.

WOD:

75 Renegade Manmakers

Go for time or go at your own pace!! Make each rep count!

 

CrossFit Boot Camper Connie does the Warrior Dash!  I know a few others did it as well..have a pic? Send it over!!!

 

 

 

 

Saturday 120526 Boot Camp

"Leg Blaster!"

3-5 Rounds

20 Squats

10 Lunges (each leg)

10 Jumping Lunges (each leg)

20 Squat Jumps

Then: Can you run after that??? Hit the road or the treadmill and follow up w/ 20-30 minutes of Cardio! Sweet!!!!! (2-4 miles)

**If possible, bring 2 DB w/ you for Tuesday's class!!!

Register for next session and reserve your spot!

 

 

Thursday 120524 Boot Camp

Skill Warm up: 2 Rounds

10 1 arm Russian Swings (eye level) each arm

10 Goblet Squats

10 Push Presses each arm

10 Upright Rows

"Da Girls!"

WOD:3 Rounds

400 M Run (to the end of parking lot and back)

21 Kettlebell Swings ** Bring your DB or KB!!

12 Strict Chest to Floor Push ups

Then:

50-40-30-20-10

Double Unders (or 3x singles)

Sit ups

*Registration for next Session is underway!! Also, starting June 4th Kettlebells 101!

Tuesday 120522 Boot Camp

Skill Warm up:

1-2-3-4-5-6-7-8-9-10

Jumping Jacks

Squats

*1 Burpee inbetween each round (9 total)

Shoulder Mobility Drill (SAM) - 3x

5 Pole Press, 3 Halo, 5 OHS

WOD: "Tap N Go!"

100 Push ups

50 Box Taps (2 ct)

100 Sit ups

*5 Suicide Sprints or 400 M Run

50 Box Taps (2 ct)

100 Squats

50 Box Taps ( 2 ct)

*5 Suicide Sprints or 400 M Run

100 Box Dips

50 Box Taps

100 Lunges

*Registration for Boot Camp and Kettlebells has begun! Get registered for next session!

Thanks everyone for your awesome support!!

Angie & Ryan of Nutrisport and my trainer/coach!

 

 

 

Thursday 120517 Boot Camp

Skill Warm up:  Mini Deck of Cards

Hearts - Burpees (cause I heart burpees!!!)

Clubs - Sit ups

Spades - Squats

Diamonds - Mountain Climbers

WOD: SOF Canidate WOD (modified)

8 Rounds

8 SDHP (Sumo Deadlift High Pulls w/ KB or BB)

*Bring weight/bar if you have one!

16 Plyo Push ups

24 Weighted Sit ups (ball, kettlebell, dumbbell or plate)

Each round you add in 50 M Bear Crawl and 50 M Walking Lunge. You decide where you want to put them in!!

Challenge/Finisher: 50 Goblet Squats

 

Tuesday 120515 Boot Camp!

Skill Warm up: 5 Rounds

5 Push ups

10 Squats

15 Sit ups

Group Stretching / Warm up

WOD:  2 minute "Circuit Circus!"

*You will spend 2 minutes at each station before moving on. The goal is to complete as many reps as possible for a cumulative score.

Wall Balls

Power Snatch or Clean

Kettlebell Swings

Push ups

Box Jumps

Finisher:  25 V ups, 25 Hollow Rocks, 25 Toe Touches, 25 Frog Sit ups

Thursday 120510 Boot Camp

Skill Warm up:

15 Squats

15 Push Press

15 Knee Push ups

15 Sprawls

Stretching

Strength Circut:

Elevated Push ups, Static Handstands, or Handstand Push ups

Upright rows w/ KB

Russian Twists w/ DB or KB

*You will work in groups of 3-4 performing 15-20x3 of each exercise

Instruction: Hang Power Cleans

WOD:

400 M Run

Then: 21-15-9 of

One arm Swing (right)

One arm Swing (left)

One arm OH Squat 

One arm Hang Power Clean

400 M Run

 

 

 

 

 

**Bring your KB & DB's if you have any!!