CrossFit IOWA

Sunday 080720

REST DAY

Kshipra and Matt...

Saturday 080719

Warm up: 1 HSPU, 2 Push ups, 3 Pull ups, 4 Sit ups, 5 OHS Squats (PVC) and repeat.  Warm up both SP and BS starting with the 45# bar and increase weight slowly till you hit your prescribed weight.

21-15-12-9-6-3 of

C2B Pull ups

Back Squat (95/65#)

Shoulder Press (95/65#)

Sit ups

Post time to comments.

CF KIDS: 

Warm up: "Super 6"

10/1 of PVC Back Squats and Kettlebell Swings.

"Follow the Leader"

Shannon, GHD Sit ups...

Friday 080718

Warm up:  3 Rounds of 5 Ring Dips, 5 Lunges, 5 Squats, 10 Kettlebell Swings, 10 Ab Mat Sit ups

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.

Skills: Deadlift Sets

CF girls Meredith and Nyah at the first annual CF Iowa Pool Party...

Thursday 080717

SKILLS DAY or make up WOD.  If you are caught up, try this one.

For time:

15-13-11-9-5-3-1 of

Pull ups (C2B) and Sit ups

Skills:  Start Deadlift Sets

Congratulations to the following who each received a certificate and a Buddy Lee jump rope last Fri. night at the 1st Annual CF Iowa Pool Party!

Most improved Male - Matt M.

Most improved Female(s) - Tiffany H. and Kshipra P.

Longest CF IA crossfitter - Connie H.

Congratulations to all of you. It has been a pleasure training with you!

Bill Rod...

Wednesday 080716

Warm up: Stretching w/ PVC pipe.  10 Bear Complexes with 45# Bar followed by 10 min. of lift practice for the WOD.

Five rounds for time of:
135/85-95 pound Deadlift, 15 reps
135/85-95 pound Hang power clean, 12 reps
135/85-95 pound Front Squat, 9 reps
135/85-95 pound Push Jerk, 6 reps

Post time to comments.

Skills: C2B Pull ups

Nicole and Brenda...

Tuesday 080715

Warm up:  100 M Run, 12-9-6 of Walking lunges, Squats, and GHD's.  5-4-3-2-1 of Wall Balls and Push ups.

"JOANNE" (By CF One World)

400 M Run

30 Push ups

30 Squats

30 Sit ups

30 D-Ball Slams

800 M Run

30 Push ups

30 Squats

30  Sit ups

30 D-Ball Slams

400 M Run

*We will be doing Wall Balls in place of Ball Slams

Post time to comments.

Skills:  C2B Pull ups

Cliff and Kettlebell Push ups...

Monday 080714

Warm up: 3 Rounds of - 5 Knees to Elbows, 5 Squats, 5 Push ups, and 5 Sprawls.  Find an Olympic Bar station (Men @95, Women at 65#) and perform the following sequence 5 times.  1 Push up, 1 Deadlift, 1 Hang Clean, 1 Squat.  Finally, continue DL warm up by slowing increasing the weight and lowering reps as you reach your prescribed weight for the WOD.  Burpee requirements will be explained at this time.  We will have 6 go at one time with 6 proctors, then switch.

CrossFit Games WOD

5 rounds for time of the following:

5 Deadlifts (275/185#)

10 Burpees (Clap overhead)

Post time to comments.

Skills:  C2B Pull ups

Jana...

Sunday 080713

REST DAY

The Harris Family enjoying the party...

Saturday 080712

"Freaky" by CF One World

For time:

10 Pull ups (C2B)

20 Double Unders

30 DB Thrusters (35/25#)

40 Jump taps

50 Squats

40 Jump taps

30 DB Thrusters

20 Double Unders

10 Pull ups

Post time to comments.

CF Kids Class will do the same workout at 10 am!

It was a great party last night! Thank you to all who came out!!

Connie, Kshipra, Michelle, and Shannon enjoying the warm water...

Friday 080711 Pool Party!

Warm up:  5 Squats/1 Push up, 4 Squats/2 Push ups, etc.  Do additional stretching as needed.  Follow same pattern of the 5/1 for Pull ups and Push ups.

5 rounds for time of:

15 "L" Pull ups

30 Push ups

45 Ab mat Sit ups

Post time to comments.

Skills:  No evening skill time, its Party Time! See you at the house!

Tracy workin' the abs!