REST DAY / OR
Instructor's Choice with Shannon at 1pm!
Mirror Lake in CO...ah, no WODs though...oops!!
ABOUT CROSSFIT IOWA
- Trainers
Angie Starmer/owner L1 Certified/Olympic Weightlifting Certified NANBF Pro Body Builder - Doctrine
- Class Schedule
Tues/Thurs. Evenings 7:30-8:30pm
Contact Us
- Angie Starmer - crossfitiowa@yahoo.com 515-664-3202
May 2012
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« July 2010 | Main | July 2011 »
August 22, 2010
August 21, 2010
August 20, 2010
Friday 100820
Strength: Press
5x5 (Progressive)
WOD 1:
3 Rounds of 400 M Run and 500 M Row
Post time to comments.
WOD 2:
21-18-15-12-9-6-3
Kettlebell Swings
Box Jumps
Double Unders
Post time to comments.
11am class...
August 19, 2010
Thursday 100819
REST DAY / MAKE UP DAY
- Check your Benchmark sheet as you should have most of it filled out. If you are missing a Benchmark, you will complete it today
- CFE - C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
- OR Run 5 - 200 M Runs resting 5x as long for recovery
Awesome...
August 18, 2010
Wednesday 100818
Strength: Snatch Balance or OHS
5x5 (Progressive)
AMRI 20 minutes of:
10 Clean & Jerk
15 Ring Dips
400 M Run
Post time to comments.
Finisher: 50 Back Extensions or 30 BB Good mornings w/ empty bar.
Robin working the Back Squat...
August 17, 2010
Tuesday 100817
Max Reps in 30/30
3 Rounds:
Thrusters
Pull ups
SDHP
Box Jumps
You will complete 30 seconds of work followed by 30 seconds of rest moving from one exercise to the next. There is no additional rest in between rounds. Keep track of total reps for cummulative score.
Post score to comments.
Finisher: 150 Sit ups / Stretching
Even hip surgery will not slow Kelli down...
August 15, 2010
Monday 100816
Strength: Deadlifts
5x5 (Progressive)
AMRAP in 12 min. of:
10 Hang Cleans
15 Push ups
Post the number of rounds to comments.
Finisher: 2 Rounds - 400 M Run, 50 M Walking Lunges
Kyle...
Sunday 100815
AMRAP in 12 mintues:
7 Push Press
12 Box Jumps
Run 100 M
Post the number of rounds to comments.
Lisa...
August 14, 2010
Saturday 100814
Instructor's Choice!!!
Happy Bday Shannon!!
August 13, 2010
Friday 100813
Strength: Squat
Back Squat 21-15-9
Unbroken sets
*If you were able to complete last week's weight, you must go up another 5#
10 Wall Ball penalty for resting more than 3 seconds or racking the bar.
(CF Santa Cruz)
AMRAP in 15 minutes:
3 Thrusters
4 Tall Box Jumps
5 C2B Pull ups
Post time number of rounds to comments.
Cass...
