CrossFit IOWA

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!!

 

 

 

 

Sunday 120506

 

Saturday 120505 Boot Camp

Cinco De "Oh My-O!"

Class starts at 9am!!!

50-40-30-20-10 of the following circuit:

*You may start at any exercise and move in any order you wish

Push Press or Hang Power Cleans

Air Squats (or 20-16-10-6-2 Pistols)

Walking Push ups (if knee push ups, must stagger hands)

2 count Grasshoppers or Mountain Climbers

V-ups, toe touches, or Sit ups

Ball Slams

Chest to Bar Pull ups...

 

 

 

Thursday 120503 Boot Camp

DUE TO FAMILY EMERGENCY, BOOT CAMP IS CANCELLED FOR TONIGHT. Class will resume this Saturday, May 5th at 9am! See you then!

Tuesday 120501 Boot Camp

Happy May Day!!!

***NO CLASS NEXT TUESDAY THE 8TH!!!! YOU WILL BE EMAILED MAKE UP DATE! THANKS!!

Skill Warm Up: As a group

WOD: "Ivan the Terrible"

**Modifications will be given!! :)

150 Jump Ropes

50 Lunges

50 Push ups

50 Sit ups

150 Jump Ropes

40 Lunges

40 Push ups

40 Sit ups

150 Jump Ropes

30 Lunges

30 Push ups

30 Sit ups

150 Jump Ropes

20 Lunges

20 Push ups

20 Sit ups

150 Jump Ropes

10 Lunges

10 Push ups

10 Sit ups