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...
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...
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...
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...
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...
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...
"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...
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!