CrossFit IOWA

Monday 100621

Strength:  Deadlift

Deadlift 3x3 (Linear)

"Fran"

21-15-9

Thrusters

Pull ups

Post load and time to comments.

Finisher:  Ring Work

CF Iowa Fran Records:  Jon A. 2:48, Angie S. 2:49 - As R'xd

Amazing Snatch technique with Olympic Coach Jianping Ma... 

Sunday 100620

HAPPY FATHER'S DAY!!

CFFB

3 Rounds for time:

8 Muscle Snatch

10 Ring Dips

15 Toes to Bar

Post time to comments.

Big Red Dog... 

Saturday 100619

Central East Regional Modified "TEAM WOD"

3 Rounds:

20 Kettlebell Swings

10 C2B Pull ups

20 Burpees

10 Box Jumps

Then: 800 M Run

Each team member will complete the entire WOD. Time will be determined by last finisher in the team for bragging rights.

Post time to comments.

*Extra Challenge TBA!!

Welcome Rodney!! 

Friday 100618

Strength:  Ring Dips (consecutive)

*You are allowed to kip but must complete full ROM on any modification (band, etc.). Go until failure.  Chart max number of ring dips accomplished on training log. If you cannot do dips, you will do push ups in place of dips.

Benchmark Run and Snatch WOD:

1 Mile Run for time. Rest 3-5 minutes.

Warm up Snatch.

21-15-9 for time:

BB Snatch (bar only)

Shoulder Press (bar only)

Finisher: Floor Wipers x50 (135/95#) with a partner

Post results to comments.

Luke, Jen, and Erin tackling those HSPU's!
  

Thursday 100617

REST DAY / MAKE UP WOD

*If you still have not complete "Diane" from June 1st, you will do so today.

Skills:  Turkish Get ups x 10 each arm & Running

Accumulate 10 repetitions of TGU on each side. Partition as you'd like.

Run 800 M, rest the amount of time it took you to complete, then run 400 M.

Post time to comments.

Congrats to Doug for new PR for Dam to Dam run!

Wednesday 100616

Strength: Snatch

Snatch 5x5 (Progressive)

Four Rounds for Time:

400 M Run

5 Handstand Push ups

15 Knees to Elbows

Post load and time to comments.

 

Holly... 

Tuesday 100615

"Fight Gone Bad"

Three rounds of:
Wall-ball
Sumo deadlift high-pull
Box Jump
Push-press
Row (Calories)

You will spend one minute at each of the five stations, resulting in a five minute round after which a one minute break is allowed before repeating.  This event calls for three rounds.  The clock does not reset or stop between exercises.  On call of "rotate" or "switch", the athletes must move to the next station immediately.  One point is given for each rep, except on the rower, where is calorie is a point.

Finisher:   Ring Dips x30

Joe going strong... 

Monday 100614

Strength: Deadlift

Deadlifts 5x5 (Progressive)

AMRI 10 minutes of:

10 Cleans

20 Ab Mat Sit ups

Post the number of rounds to comments.

Finisher:  Lateral Ring Push ups (15-20 reps each side) & 50 Back Extensions

Todd pushing load overhead and on his way to full ROM!! 

Sunday 100613

*Instructor's Choice with Kelli!! 

Come see what exciting WOD she has planned for 1pm!!

Good luck to Brian and Becky Jones and Adam Soyer who are participating in the HyVee Tri today!! You will do great!!

Madison and HSPUs..not a problem being a gymnist & and diver! 

Saturday 100612

"O LIFT" DAY

(Mike's Gym)

1. Snatch (medium to heavy/NO max)

90% of that 1x3

85% 1x2

80% 1x2

2. Clean & Jerk - same as Snatch

3. Front Squat - heavy single

4. Ab work

Post loads to comments.

 

Luke, John, and Tim working snatch technique.

 

Rock Star Mike...255# Snatch, no problem. Max 305#. Ufta!