CrossFit IOWA

Monday 091109

Strength Skill:  Cleans

Cleans 5x3 (Progressive)

WOD - 4 Rounds for time:

15 SDHP (95/65#)

15 Ring Dips

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THANKSGIVING SCHEDULE: CLOSED NOV. 26TH AND 27TH. CLASSES RESUME SAT. NOV. 28TH.

Loving Barbara...

Sunday 091108

REST DAY

Saturday 091107

BARBARA

5 Rounds

20 pull ups

30 push ups

40 sit ups

50 squats

Three minute rest in between rounds.

Seriously, what were you expecting....

 

Friday 091106

Strength Skill

Back Squat:  7 X 1 (Progressive)

Three Rounds for Time:

15  Chest to Bar Pull Ups

10  28" - 32" Box Jumps

7   Power Clean (155# M/83#-F)

FCC Fitness Ministry...

 

Thursday 091105

REST DAY

Thank the Lord we have our pooch back.  If anyone knows how to rest.....

 

Wednesday 091104

Strenth Skill:  Push Press & Jerk

Push Press:  5x2 (Progresive)

Push Jerk:  3x3 (Linear)

Post loads to comments.

4 Rounds for time:

10 Thrusters (135/95#)

10 Burpees

10 SDHP (135/95#)

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Tuesday 091103

5 Rounds for time:

7 Deadlift (250/175#)

15 C2B Pull ups

30 Air Squats

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Pull ups...

 

Monday 091102

Strength Skill:  Cleans

Cleans 5x3 (Progressive)

Perform 4 Rounds for time:

21 KBS (2/1.5pd)

21 Knees to Elbows

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Coach Shannon...

Sunday 091101

REST DAY

Saturday 091031

AMRI 20 minutes of:

10 Wall Ball Shots

5 Knees to Elbows

20 Double Unders

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Christina...