CrossFit IOWA

Friday 091030

Strength Skill:  Squat

Back Squat 7x1 (Progressive)

5 Rounds for time of:

12 Burpees

10 KB Swings

8 DB Push Presses

* Weights determined by your trainer

Post time to comments.

"Cliff's" Kettlbell...

Thursday 091029

REST DAY/ MAKE UP WOD

This is a little late but Congratulations Kate on your new addition!!  Kate is a dedicated crossfitter who has now trained through at least 2 pregnancies!!  We will be excited to have you back and training with us Kate!

Wednesday 091028

Strength Skills:  Push Press & Push Jerk

Push Press:  5x3 (Progressive)

Push Jerk: 2x5 (Linear)

3 Rounds for time of:

I minute rest between rounds

Max Rep Thrusters (135/95#) - 30 Seconds on/30 Seconds off

Max Rep Pull ups - 30 Seconds on/30 Seconds off

Max Rep SDHP (135/95#) - 30 Seconds on/ 30 Seconds off

Max Rep Box Jumps - 30 Seconds on/ 30 Seconds off

Brenda...

Tuesday 091027

3 Rounds for time of:

400 M Run

21 KS (2pd/1pd)

12 Burpees

Post time to comments.

Good times...

Monday 091026

Strength Skill: Clean

Cleans 5x2 (Progressive)

7 Rounds for time of:

7 OHS (heavy)

7 Ankles to Bar

Post time to comment.

Jodi...

Sunday 091025

REST DAY

Cyndee...

Saturday 091024

AMRAP in 20 minutes of:

200 M Run

15 Push ups

5 SDHP (95/65#)

Post number of rounds to comments.

Brent...

Friday 091023

Strength Skill: Squat

Back Squat 7x1 (Progressive)

Post load to comments.

10,8,6,2 reps for time of:

Deadlift (315/195#)

2 for 1 Wall Ball Shots (20/12# @ 12 ft. target)

Post time to comments.

Eric...

Thursday 091022

REST DAY / MAKE UP WOD

Coach Cliff...

  

Wednesday 091021

Strength Skill:  Push Press & Jerk

PP: 5x3 Progressive

PJ: 2x5 Linear

4 Rounds for time of:

400 M

25 SDHP (2/1.5 pd)

15 Burpees

Post time to comments.

Jay...