CrossFit IOWA

Saturday 120107 Boot Camp

Skill Warm up:

15-9-6 of the following:

Light Kettlebell SDHP/Swing combination

Sit ups

Good mornings (pvc or bar)

*If you have access to pull up bar, suspend from bar for 30 seconds,  then do 10 hanging leg raises

Warm up Swing for workout w/ weight you are going to use (10 reps)

WOD:

5 Rounds for time:

20 Kettlebell Swings (Elite: 2/1.5 - 72#/55#)

400 M Run

Finisher:  3x10 of Mountain Burpees (from standing position, drop to push up position, do 2 push ups and 2 mountain climbers (r/l=1) jump back  up and clap overhead)

 

Thursday 120105 Boot Camp

*Make up class is scheduled for Saturday, January 21st at 9am!!! TEAM WOD!! :)

Skill Warm up:

2 min. of Jump rope

12-9-6-3 of Good mornings, Frog Sit ups, Walking push ups

50 Bench Dips

WOD: 15 Split & Switch!

Group #1:

You will have 15 mintues to complete...(or get as far as you can)

200 Sit ups & 300 Squats

(REST 5 MINUTES INBETWEEN GROUPS)

Group #2: 

You will perform a series of 'couplets' with a partner for a duration of 5 minutes each. Once you finish a couplet, you will get 30 seconds to move to next couplet station and so on until all 4 stations are complted.

They will be as follows:

1. 10 Kettlebell Swings, 6 Push ups

2. 5 Deadlifts, 7 Sprawls

3. 5 Push Press, 10 Box Jumps

4.  5 Power Cleans, 10 DU's or 30 singles

THEN SWITCH!!! 

Amanda learning the thruster...NICE JOB!

 

 

Tuesday, 120103

**Make up class is scheduled for January 21st at 9am!!

Skill Warm up: x2

50 Jumping Jacks

30 Push ups

20 Push Press (bar)

Instruction: Thrusters

WOD: Thrusters and '10'

In groups of 5, each group will have 1 bar.  This bar will be used by each team member to perform 50 Thrusters at designated weight while the rest of the group completes the WOD.  Once one team member finishes, the next member will stop wod to perform their 50 thrusters then pick up where they left off and so on. You are essentially 'passing the bar' during the wod. 

'10' Rounds of:

10 Sprawls

10 Air Squats

10 Lateral Jumps (r/l=1)

Finisher: 8-7-6-5-4-3-2-1 of Push ups and Sit ups (double # for sit ups)

 

 

 

 

 

 

Sunday 120101

HAPPY NEW YEAR!!! 

May it be a blessed year for you all!