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Strength: OHS
Overhead Squat 5x5 (Progressive)
Partnered WOD:
5 Rounds of:
15 Calorie Row
15 Burpees
Partner A will row while Partner B does Burpees. You will switch back and forth until all 5 rounds are completed.
Post total time to comments.
Jen and Lisa working the static handstand...
REST / MAKE UP WOD
Skill: Weighted Push ups (plate on back to rest center of scapulas) 3x15
Skill Development: Spend 10 minutes working on monthly skill
50 M Sprint, back pedal 50 M for time. Rest 30 seconds inbetween rounds. Do 5 sprints.
Post load and best time to comments.
Safe travel wishes to CF Ames as they travel to Regionals for team competition!! Good luck to everyone as we know you will represent Iowa well! See you there!
A great day for a couple 800 M runs!
Strength: Squats
Back Squat 5x2 (Progressive)
Front Squat 1x20 (approx. BW)
AMRI 7 mintues of:
10 Push Press (no rack)
7 KBS (heavy)
Post loads and number of rounds to comments.
Learning the split Jerk..go Sue
Congratulations John D. and Kelli!!! Level I Certified!!!! Can you find them?
Five rounds for time:
10 Deadlift
15 Pull ups
20 Jump Squats
Post time to comments.
Finisher: Hammer Swings 3x15 (three sets of 15 swings per arm and must do all 15 per arm)
New expanded Trident Martial Arts area!
Self Defense Class was HUGE success! Thank you to all who came out!
Strength: Press
Shoulder Press 5x5 (Progressive)
For time:
75 Clean & Jerks
Post load and time to comments.
Finisher: 3 Rounds NFT
10 Strict Burpees (Chest to floor, no knees in contact with floor)
5 Toes to Bar (no kipping)
15 Kettlebell Figure 8's
Chris taking it overhead...
"Christine"
3 Rounds for time:
500 M Row
12 BW Deadlifts
21 Box Jumps
Post time to comments.
John and Travis...
Great Basin Regional Qualifier 2009
800 M Run
3 Rounds of:
10 Cleans
20 C2B
30 Box Jumps
800 M Run
Post time to comments.
Good luck John D. and Kelli who are at Level I Cert this weekend!!
Brennan going shin to chin...
Strength: Jerks
Find your 1 RM
For time:
9-15-21-15-9
Wall Balls
Pull ups
GHD's
Static Handstand holds
Post load and time to comments.
Patty going strong..and retirement around the corner!!
SELF DEFENSE CLASS FROM 5:30-7:30PM
Regular CrossFit Classes are as scheduled
"Make pain your ally. The more familiar it becomes, the easier it is to manage." Phil Emery.
Make up WOD/ SKills:
Rowing 3x500 M for best time
Connie pulls "Diane" weight, unbroken. Whoot!
Strength: Cleans
Find your NEW 1 RM!!
3 Minutes of Max Reps:
Row (for calories)
Back Extensions
Double Unders
Sit ups
Lunges
Post the total number of reps to comments.
**Tomorrow! Free Self Defense Class from 5:30-7:30pm! Come join us!
Welcome Kourtney!!!
