CrossFit IOWA

Tuesday 111115 Boot Camp Week #5!

Stretch/Mobility

Group Warm up

Skill WOD: "Annie" (since we ran out of time last week!)

50-40-30-20-10 Double Unders/Sit ups

Skills: Kettlebell/Dumbbell Thruster & Overhead Weighted lunges

WOD: for time

3 Rounds

21 Leg Levers (or V ups)

20 KB/DB Thrusters

21 Strict Push ups to target

30 one-legged box jumps

21 Strict Push ups to target

2o KB/DB Thrusters

Then: OH Walking lunges (down back length of gym)

* Dont forget!! Class on Saturday at 9am! Nutrition at 10-10:30!!

Saturday 111112 Boot Camp

Stretch/Mobility

Group Warm up

TEAM WOD!!

As a team, you will complete the following movements:

21-15-12-9-6-3 of:

SDHP (bar or KB) (2/1.5 pd)

Box Jumps (Burpee BJ)

Push ups

Sit ups (J. Sit ups)

Mountain Climbers (Grasshoppers)

Wall Balls (or med ball squats)

*Each person on the team will start at a different exercise and move down the list. Each team member must complete all the reps before they call time. Time cut off 40 min.

Good luck!!

 

 

 

 

 

 

111110 Boot Camp Week #4

Stretching/Mobility

Skill Warm up:

5-4-3-2-1-2-3-4-5

Wall Jumps (each side)

Squats

Plank Rows (each arm)

Jumping Sit ups (or Leg Levers)

Drills

WOD: 5 rounds of 3 min. AMRAP

9 Sit ups

6 Push ups

9 Squats

You will perform as many rounds as possible in 3 min. and then rest 1 minute before repeating.

 

 

 

 

 

 

 

111108 Boot Camp Week #4!

Stretching/Mobility

Group Warm up

Group #1: Deadlift Instruction   

Group #2: Skill WOD AMRAP in 15 min.

    10 Box Jump Sprawls

    12 Box Dips

    14 Lateral Jumps (r/l=1)

    Suicide Sprint

(Switch)

WOD: "Laps of Lungery" For this WOD you will do walking lunges for a predetermined number of steps (TBA..LOL). At the top of each minute, you will perform 3 strict push ups. You will continue this method until all prescribed lunges are complete.

*Reminder!! Class this Saturday!!!! 9-10am! Mark Calendar for Nov. 19th for 9am class and nutrition at 10!

 

111105 Boot Camp

For Time:

100 Double Unders (300 singles)

90 Squats

80 Mountain Climbers

70 Lunges

60 Back Extensions (supermans or good mornings)

50 Sit ups

40 KBS or DB Swings

30 Push Press or Dips

111103 Boot Camp Week 3

Stretch/Mobility

Skill Warm up: 1 Round

15 Squat

10 Push Press

15 Kettlebell Swings

10 Push ups

15 Kettlebell Swings

10 Push Press

15 Squats

Intro to Turkish Get ups

Turkish Get-up Part 4, Variations, Jeff Martone [wmv][mov] » Sept 30 07

Practice WOD: 15-12-9

TGU's/Mountain Climbers/Sit ups

TEAM WOD!!

As a team of you 4, your team will complete the following:

150 Sprawls

200 Push  ups

250 Lunges

300 Squats

350 Sit ups

*2 people will be allowed to work at a time while the other 2 rest.

 

111101 Boot Camp Week 3!

Stretching/ Mobility

Skill Warm up:

3 Bear Crawls/20 Sit ups/10 Supermans

Intro to Kettlebell Swings

WOD: "Jonesworthy"

Squat:          80-64-50-32-16-8

KBS:             40-32-25-16-8-4

Burpees:      20-16-12-8-4

Finisher: Mini Annie