CrossFit IOWA

Friday 100521

Strength: Good Mornings

5x5 (Progressive)

CFFB

AMRI 15 minutes:

5 Push Jerk

7 Push ups

Sprint 100 M

Post time to comments.

*We will be outside if weather permits!!

 

Bre and Kyle getting after the Sumo Deadlifts! 

Thursday 100520

MAKE UP WOD / SKILLS

30-20-10 (NFT)

Wall Balls

Walking handstands w/partner

Running:  10 minute run covering as much distance as you can at a good pace (70-75%)

*We will be CLOSED for Memorial Day, Monday, May 31st!!

 

Welcome Leslie!!!! 

Wednesday 100519

Strength: Push Press

5x5 (Progressive)

For time:

21-15-9

Snatch

C2B Pull ups

*Yes, these are full snatches

Post time to comments.

Finisher:  100 Double Unders (no penalties....today :)

 

Trainer Jon A...even a broken arm doesn't stop him! 

Tuesday 100518

Starter: All ABS x 3 Rounds

5 K2E, 10 Jack Knife Sit ups, 15 Frog Sit ups, 20 Flutter kicks (2:1 count)

1 Round Sprint for time:

30 Box Jumps

30 Kettlebell Swings

30 GHD's (or 50 Ab Mat Sit ups)

30 Power Cleans

30 Burpees

30 Wall Balls

Post time to comments.

Finisher: Goal of the month

 

 

Welcome Deb!!!
  

Monday 100517

Strength: Clean & Jerk

5x5 (Progressive)

AMRAP in 12 mintues.

5 Deadlifts

7 Ring Dips

Post the number of rounds to comments.

Finisher:  400 M Run doing 10 Sprawls every 100 M.

This is the last week of regular programming before Painstorm Week!  For those just joining us, you will be scaled appropriately! 

Need to drop in?  Drop in fee is now reduced to $10/class! 

 

Welcome Madison!! Loving those burpees! 

Sunday 100516

"Always Moving Up" CF Alaska

Get as far as possible in 15 minutes.

Burpees Sit ups Double Unders

2 5    10

4  10 20

6  15  30

8  20  40

10   25  50

12   30  60

14   35  70

Post last round completed as well as next partial round.

Congratulations to our new newlyweds Lisa and Meredith!  Lisa tied the knot in Jamaica on Friday and Meredith on Saturday!  We are very happy for you both! God Bless!

 

Travis working the deadlift...

Saturday 100515

For time:

10 C2B Pull ups

20 Double Under's

30 Thrusters (75/53)

40 Box Jumps

50 Squats

40 Box Jumps

30 Thrusters

20 Double Unders

10 C2B Pull ups

Post time to comments.

 

CrossFit Iowa and CrossFit Ames at Regionals. 

Friday 100514

Strength:  OHS

Find your new 1 RM!

4 Rounds for time:

15 SDHP

15 Ring Dips

Post time to comments.

Fitness Ministry: This is our last day before summer break! We will meet at FCC parking lot at 8:30am and carpool to CrossFit Iowa!!!

 

 

Trident Iowa kids...absolutely top knotch Martial Arts training.
  

Thursday 100513

SKILLS / MAKE UP WOD

Skills: Handstand Push ups 3x10

CFE:  Run for 20 minutes.

 

Make up day is a great day to practice those skills!! Nice work! 

Wednesday 100512

Strength:  Squats

Back Squat 1 RM

Front Squat:  1x20

5 Rounds:

15 Deadlift

35 Sit ups

Post time to comments.

Looking forward to summer? We got some good things planned!!

 

Welcome Kyle!!