CrossFit IOWA

Saturday 100731

TEAM "300"

Start of time: Tire Drag 200 M (one partner at a time)

 

25 Pull ups (Partner 1 goes while partner 2 does DL)

50 Deadlifts (Partner 2 goes while partner 1 does pull ups)

 

50 Push ups (Partner 1 goes while partner 2 does BJ)

50 Box Jumps (Partner 2 goes while partner 1 Push ups)

 

50 Floor Wipers (Partners will spot eachother)

 

50 KB Clean & Press (Parnter 1 goes while partner 2 does pull ups)

25 Pull ups (Partner 2 goes while partner 1 goes KBC&P)

 

Then: 800 M Run together for finishing time.

Post team time to comments.

Some strong guys...
  

Friday 100730

Strength: Squat

Back Squat 21-15-9 (unbroken)

*Penalty for each break = 10 Wall Ball Shots

Benchmark "TIM" for time:

75 Clean & Jerks (95/65#)

Time goal under 8 minutes.

Post load and time to comments.

Finisher:  2 mintues of static handstand on the wall, sit ups the remainder of the time frame if cannot hold for 2 rounds.

Got pull ups?
 

Thursday 100729

REST DAY / MAKE UP DAY

If you have not completed "Helen" you will do so today.  Otherwise, you are free to make up anything else you have missed.  If you are caught up, complete the following for your 'active' rest day.

CFE WOD:

Run: 2x12min, Rest 2 min Between intervals

Skills:  With light weight, do the following lifts for technique emphasis

• Snatch Grip Deadlifts 3x8
• Muscle Snatch 3x8
• Overhead Squats 3x8

STRETCH for at least 10 mintues!

Getting the swing on during "Helen"...

Wednesday 100728

Strength: Jerk

5x5 (Progressive)

3 Rounds for time:

CrossFit North Santa Cruz

12 Deadlifts

9 Hang Power Cleans

6 Push Press or Push Jerk

3 Rounds of "Cindy" or  2 Rounds"Nate"

(Cindy=5 Pull ups, 10 Push ups, 15 Squats)

(Nate = 2 muscle up, 4 hspu, 8 kettlebell swings/2pd)

Post load and time to comments.

Need a dinner idea? Check out http://starmeradventure.blogspot.com/

Becky and Holly tear up the rower and Rick and Jonny go overhead.
 

Tuesday 100727

"Angie's Bad Side"

2 Rounds for time:

15 BW Back Squats

25 C2B Pull ups

35 Push ups

45 Sit ups

Post time to comments.

Finisher:  Run 800 M

Madison and Brian working hard! 

Monday 100726

Strength: Cleans

Hang Squat Cleans 5x5 (Progressive)

For time:

50-40-30-20-10

Box Jumps

Double Unders

10 Ring Rows (Supine Ring Pull ups) in between each round.

Post load and time to comments.

Finisher:  20 second Ring L Sit/10 Toes to Bar x 3

Chris hitting the bottom of a Clean...one of many!

*Reminder - park on North side of the building only! Thanks! 

Also, meet us tonight at Apare at 8pm!

Sunday 100725

AMRI 10 minutes of:

5 Ring Dips

10 Jumping Lunges

15 Burpees

Post the number of rounds to comments.

*Join us Monday night at 8pm at Apare to celebrate Cliff's new adventure!!

*NOTE:  Please park along the north side of our building. We have new neighbors who need to access their bay doors. Thanks so much!

Saturday 100724

Part I:

"CROSSFIT TOTAL"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You will have 3 attempts at each lift.

Part 2:

"Hopper Deck"

Post results from "CFT" and "Hopper" to comments.

Team Work/Team WOD...

Friday 100723

Strength:  Thrusters

Find a 1 RM max

ARMI 10 minutes:

(Albany CF)

5 SDHP

4 Burpees

3 Pull ups

2 K2E

1 Dive Bomber Push up.

Finisher: STRETCHING!!!

Connie... 

Thursday 100722

MAKE UP  / SKILLS DAY

*If you have not done 1 RM Front Squat and "Helen" benchmarks, you will do so today. If you are caught up on this week's WOD's, you can work the following skills.

• Running - 4x400 M Runs resting the exact amount of time for each effort. Record each 400 M sprint.
• Handstand Push ups x 25
• Rowing - 3x250 M Sprints resting the exact amount of time for each effort. Record each 250M sprint.
• Ring Dips x25
• Spend 10-15 mintues working a lift of choice
• Stretch!!!!

Mark your calendars! Saturday, September 25th is Fight Gone Bad V!!!

 

Miss "Stud"ly...