CrossFit IOWA

Saturday 090228

Each athlete will spend exactly 3 minutes on each station of the following exercises.  The goal is to complete as many reps as possible at each station with as few rest periods as possible.  There will be no rest in between exercises.

Rowing (calories)
Double Unders
Air Squats
Ab Mat Sit ups
Box Jumps
Wall Balls
Kettle Bell Swings

Post the total number of reps for 21 straight hard minutes of work.

Skills:  NO Push Up Challenge today. We will test on Monday so rest!!! We want high numbers!

10am Trident Martial Arts Class with Cliff

Brian...

Friday090227

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps (65# women)
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.

Compare to 080520

Skills:  Push Up Challenge - You will have you final Push Up Challenge TEST tomorrow pre WOD. Good Luck!

Luke...

Thursday 090226

SKILL DAY OR MAKE UP WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Checkout CF Omaha's site for some great Travel WOD's by CF Westside..no excuses now.

Workouts on the Road

Skills:  Push up Challenge

Welcome Eric and Jayson...

Wednesday 090225

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

*Some will sub 500 M Row with 400 M Run

Ladies will use 75#

Skills:  Push Up Challenge

FITNESS MINISTRY:

Tabata WOD
Dips
Sprawls
Sit ups
Squats

Rest 5 mintues

"Jeremy"

21-15-59 of

OHS with PVC

Burpees

FCC CF Boot Camp...

 

Tuesday 090224

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

We may be using KB Snatches for this due to limited DB's.

Skills:  Push Up Challenge

Brenda...even a minor ankle injury does not keep her away. This is a great reminder that we can still train around injuries.  Its just a matter of commitment.

Monday 090223

Front squat 3-3-3-3-3 reps

Post loads to comments.

Skills:  Push Up Challenge

"Jeremy" for time:

21-15-9

OHS w/ pvc

Burpees

Post time to comments.

These are part of our Fitness Ministry gals...

Sunday 090222

REST DAY

Saturday 090221

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Skills: Push Up Challenge

Jeff...

Friday 090220

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Ladies use 55#

Post time to comments.

*CF Iowa Social 6:30pm Saturday the 21st (tomorrow). See Kshipra for details.

Skills:  Push Up Challenge

Thursday 090219 "Shoulder Screamer"

SKILLS DAY/ MAKE UP WOD

If you are caught up, here is today's main site WOD.

"Shoulder Screamer"

For time:
50 Ring Dips
Run 400 meters (500 M Row or 100 DU's)
50 Push-ups
Run 400 meters (500 M Row or 100 DU's)
50 Handstand push-ups
Run 400 meters (500 M Row or 100 DU's)

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

*I have put in some substitutions for the run due to coldness! Ideally, all rowing is best for running. Due to equipment there will be alternate exercises available)*

Skills: Push Up Challenge (You will want to do this prior to WOD)

Connie or Patty????