Monday November 1

Its November 1st- Tuition is DUE

Welcome Eric

STRENGTH

5-5-5  (75/80/85%)

Push Jerk

WOD

 4 Rounds

15 Wall Balls

30 Kettle Swing

Finisher

3x 25 Reverse Crunch

Sunday October 31

 Thanks for visiting Angie(Shana's Crossfit Iowa Coach).... We miss you lots!!!

REST DAY

5K Jog

Saturday October 30

WOD

12 Days of Impact

 1  HSPU
 2  Line Drills
 3  Deadlift 225-155
 4  OHS 65-95
 5  Pull Ups
 6  Push Jerk 65-95
 7  Kettle Swing
 8  Sit Ups
 9  Burpees
10  HPC 65-95
11  Box Jumps
12  Push Ups

Done just like the song "12 Days of Christmas"


NOV 20th, Crossfit Iowa Reunion. Jonny Clements House Details to come...

Friday October 29

      STEFEN  11years Shoulder Press "PR" 53#

MADISON with great form!

TEAM WOD TOMORROW at 545pm

Thursday October 28

Congratulations on all the NEW PR's on Cleans!!

JAY with impressive form...

REST DAY/ MAKE UP WOD

Wednesday October 27

 Great night at the gym! 

                                                

Welcome back Lauren.

STRENGTH
1 RM CLEANS

WOD

For Time:

5-10-15

Back Squat(155-225#)

Box Jumps(24-28#)

Finisher:

1 minute Kettlebell Swing  x 3

Tuesday October 26th

 Jonny AND David

    Brian
Congratulations everyone on ALL your PR's
Exciting to have everyone reach new limits...
For time:50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


ENDURANCE
2x400 no time
100M rest 1min 200 M rest 1 Min 400M rest 1 Min 200M rest Min 100M

Monday October 25

 PLEASE LET ME KNOW WHO WILL BE JOINING US THIS FRIDAY!!

Alex loving the BURPEE! Great job....

STRENGTH

1 RM SHOULDER PRESS

WOD"Oh no!"

5 Rounds

  1 PC

  3 HSC

  2 Jerks

200 Feet Sprint

Rest 2 minutes

Repeat 3 times

Finisher- 100 Frog Sit ups

Saturday October 23

Shelly

WOD

5 Rounds

 9 Push Ups
15 Pull Ups

21 Kettlebell Swings

Finisher-1 Mile Run

JON

FRIDAY OCTOBER 22

Shana

David, Doug&Tina

http://www.youtube.com/watch?v=ydeCu7W1VRc

"GRACE"
For Time
30 Clean and Jerks (95#-135#)


Mission is to get the bar overhead as fast as possible from the ground... Of course with incredible form :)

Finisher:
Tabata: Double Unders and Sit Ups

Thursday October 21

REST DAY

Come in and Stretch or Make up a WOD

 DAVID

http://www.youtube.com/watch?v=rJqPgV681Hg&feature=player_embedded

Wednesday October 20th

          STEFEN RICHER
STRENGTH 
5-3-1
Cleans(85/90/95#) 5 lbs more than last week

WOD

4 Rounds
10 Knees to Elbow
20 Box Jumps
30 Double Unders
400 M Run

FINISHER:
3 x 1 Min Burpees

Tuesday October 19

 Jon and Shelly

Ryan and Madison

WOD

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

DB Snatch Each Arm
(2x) Air Squat

Finisher: HSPU work 5-10 mins (5 x Headstand attempt to Handstand)

Monday October 18th

Chris and Shana(Squats)

Sign up for Halloween WOD

STRENGTH

5-3-1
Shoulder Press (85/90/95%)of 1RM (5lbs more than last week)


WOD

AMRAP in 12 mins

5 Deadlift
5 HPC
5 Front Squat
5 Push Jerk

(40-50% of 1 RM Intermediate  and 95#-135# Elite *attempt each set unbroken)


FINISHER:
30 Ball Cleans for form

Push Up Day 18

Sunday October 18

Rest Day

Thanks for stopping by Jonny

*17 Push ups today

Saturday October 16th

WOD(Crossfit Mobile)
     DOUBLE UNDERS(Jay, Shana,  Brian, Doug, Lisa AND Madi) Friday Night...

Task Priority Team Wod"

"40 Rounds for time" 

5 Burpees

10 Med Ball Squats

5 Pull Ups

In teams of 2 you will complete 40 total rounds only 1 person works at a time alternating each round! The other teamate will hold a med ball overhead while other is completing there round!

Push Up Challenge Day 16

Friday October 15th

 Thursday Stretch Class does Make up WOD, Great Job David, Doug , Tina and Lance!

Strength
3 x 3 (80%85%90%)
Clean&Jerk


WOD
5 Rounds

10 Push Press(DB or Heavy Barbell)
20 KS
30 Double Unders


Finisher
3- Ring L Holds and Day 15 Push Up Challenge...

Thursday October 15th

                   CHRISTINA Nice start on hand stand Push Ups! Way to work hard...
REST DAY

Push UP Challenge
DAY 15


STRETCH with us

or 20 x 100 m Sprints  30sec rest between

Wednesday October 13th

Remember to sign up for Halloween WOD and BBQ

                     Great Job Alex!  Making incredible progress
Strength

3 x 3 (80 % - 85 %- 90%) of 1 RM
CLEANS


WOD

"CHIEF"
5 Rounds with 1 min rest between

AMRAP in 3 Mins
3 PC
6 Push Ups
9 Air Squats


Finisher:  3 x10 Calf Rasises
Push Up Challenge Day 13

Tuesday October 12th

Sign Up for Halloween WOD and BBQ

     Thanks for visiting Jon A and Kelli(Miss you guys). Glad the doctor gave you permission to push a little weight, Kelli.  Can't wait to see how fast you recuperate.  Come visit anytime.

WOD

4 Rounds

400 M Run(500 M Row)
 20 Deadlifts (50%) Max
 15 Pullups


Finisher:
3x15 GHD

Monday October 11th

Ryan and Madison showing some skills

STRENGTH

Shoulder Press
3x3
(80% - 85% - 90% of 1RM)


WOD

3 Rds  AMRAP in 3 Mins-1 min rest between

Rd 1   5 OHS and 5 Burpees 
Rd 2   5 Shoulders to OH and 5 BJ
Rd 3   5 Hang Clean and 5 Push ups

FINISHER
3 x 10 Wall Balls
Day 11 Push ups

Sunday October 10

REST DAY
Have a great Sunday...

IMPACT's PUPPY (6 and 1/2 mths old)

MAXIMUS AKA "Max"

CFE Strength and Conditioning WOD

Sunday 10.10.10

100 Kettle Bell Snatches for time, 50 right/left: 1.5pood/1pood
Rest 5min

For time: 6 rounds of  High Hurdle Bounds or Box Jump and Over’s
24″-30″ Hurdles or Boxes
6 Jumps Equals 1 Round

Get 3 Hurdles or Boxes”. Set boxes apart by 3ft. Completely jump/ bound over the hurdles or boxes, turn around and repeat until you have completes

If you cannot jump over box, do a normal box jump and jump down the other side, then box jump up the next box, and repeat.

Saturday October 9th

Welcome Heath... Great job!

5 rounds for time of:
10 KBS
20 weighted OH walking lunge
30 frog sit ups


Finisher: 50 push up and 800 M Run

Friday October 8th

                                   JAY

          DOUG

Strength

3-2-2-1-1-1
SDLHP  (Sumo Deadlift High Pull)

WOD

Diane

21-15-9

Deadlift (155#-225#)
HSPU

Finisher
30-Jumping situp-Burpees

Push Up Challenge Day 8

Thursday October 7th

STRETCH DAY.... or
REST DAY or Make up

FGB
CFT
Air Force WOD


CrossFit Endurance
Run
4×5 min intervals w/3min recovery between rounds.

Push Up Challenge Day 7


Happy Birthday Chris and LISA