CrossFit IOWA

Tuesday 120131 Session #3 Boot Bamp - Day 1!

Group Warm up

"Vets" Group: (will perform WOD 1 during instruction time)

10 Power Cleans

20 Double Unders (or 60 singles)

30 Box Jumps

40 Sit ups

50 Mountain Climbers (2 ct)

40 Sit ups

30 Box Jumps

20 Double Unders (or 60 singles)

10 Power Cleans

"Rooks" Group: Skill Instruction during WOD 1

WOD #2 Everyone:

2-5 Rounds (based on fitness level)

50 Squats

30 Walking Lunges

20 Burpees

*minimum 2 Rounds, more advanced 3-4, Elite go 5 :)

Saturday 120128 Boot Camp!

Well, bring you A game today!! Today's WOD is a physical and mental battle ALL the way but the support of other classmates will get you through!  Start your day off with a BANG!!

"Series 21"

21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of:

Sprawls

Push ups

Sit ups

Squats

120126 Boot Camp - Test!

We will be repeating this WOD that we did at the beginning of Session #2. Looking forward to seeing all the new PR scores!!

Fitness Test:

Max reps in 1 minute of:

Box Jumps

Kettlebell Swings

SDHP

Squats (to med ball)

Sprawls

Rest 1 minute (Repeat x2)

Keep track of all reps for each exercise for a total score

Push up/Sit up Test: **if Time allows

Sit ups: 30 seconds of Leg Levers, 30 seconds full sit ups

Push ups: 30 seconds knee push ups, 30 seconds full

Score= total reps for last 30 seconds only

Tuesday 120124 Boot Camp

Class is cancelled for today but here is your home WOD!

Option #1

3 Rounds for time:

800 M Run (modify 400M if you need to)

25 Thrusters (or 35 pvc Overhead Squats)

30 Push ups

Option #2

100 Sit ups

30-20-10

Burpees

Double Unders

100 Sit ups

Which ever you choose, hit it hard!!!!

 

Sunday 120122 REST DAY

Have a blessed day everyone!  Class is CANCELLED for this Tuesday but a home WOD will be posted!! See you all Thursday!

John 14:6 Jesus said to him, "I am the way, and the truth, and the life. No one comes to the Father except through me."

Thursday 120119 Boot Camp

Skill Warm up:

10-9-8-7....

Supermans, 2 -4 ct. Flutter kicks

WOD:

Buy in:  50 Double Unders (or 150 singles)

21-18-15-12-9-6-3

Side or Roving  Planks

Bear Crawl (r/l hand =1)

Walking Lunges (r/l=1)

 Jump Squats or Pistols 

Buy out: 50 Double Unders (or 150 singles)

 

82 years old! New DL PR of 153# at Mt Baker CF!!

Tuesday 120117 Boot Camp!

*Registration for Session #3 started this week! Reserve your spot! Only 3 left! Session 3 begins Jan. 31st!

Skill Warm up: "Lil' Jeremy"

12-9-6 Pvc OHS & Burpees

Strength: Split Squats

WOD:

100 Box Jumps

Push ups x 25

100 Sit ups

Push ups x25

75 Box Jumps

Push ups x25

75 Sit ups

Push ups x25

50 Box Jumps

Push ups x25

50 Sit ups

Push ups x25

25 Box Jumps

Push ups x25

25 Sit ups

I can't remember if I have posted this before...but I love it!

Saturday 120114 Boot Camp

WOD for time:

3-5 Rounds:

10 Standing long jumps for distance

20 1 arm Overhead DB Squats (10 each arm)

*if you do not have DB's you can sub jump squats

30 Renegade Rows (w/ same DB for Squats)

Then: finish it all w/ an 800 M Run and 100 Sit ups

 

 

 

 

Thursday 120113 Boot Camp!

ANNOUNCMENTS!

**Registration is in 3 days! Log on Norwalk Parks & Rec to sign up! Classes for Session 3 begin January 31st!

**TEAM WOD on Saturday, January 21st at 9am!

Skill Warm up:  as a group

Drills/Instruction

WOD: 50-40-30-20-10

Double Unders

Sit ups

Mountain Climbers or Grasshoppers

*2 Suicide Sprints inbetween each round

 

 

Tuesday 120110 Boot Camp!

Announcements!

**Registration for Session #3 begins January 16th!!!! You can register online at Norwalk Parks &           Rec.

**Make up class is scheduled for Sat. January 21st at 9am! TEAM WOD!

Skill Warm up:

40 Mountain Climbers

30 Squats

20 Push ups

10 Sprawls

Strength: BB Walking Lunge - one length of gym

WOD: 3 Rounds

30 Squats

5 Burpees

30 Sprawls

5 Burpees

30 Push Press

5 Burpees

30 Si t ups

5 Burpees

30 Broad Jumps

Great extension!