Friday, July 22nd

CROSSFIT IOWA WILL SOON HAVE A NEW SITE!!!

STAY TUNED!

IF YOU HAVE QUESTIONS OR IN NEED OF PROGRAMMING, CONTACT

ANGIE AT ANGIESTARMER@YAHOO.COM



Thursday, July 21st

REST DAY OR:

"BB Guns"

30-25-20

Burpees

Box Jumps

GHD's

Finisher: Stretching/Mobility



Wednesday, July 20th

Strength: Jerks

5-3-1

5 Rounds of:

5 OHS

10 T2B

15 HSC

20 Double Unders

*Elite 135/95#

Finisher: 2x20 unbroken sprawls

2x15 unbroken supermans w/ 2 second hold at top

Tuesday, July 19th

Rowing Sprints

100 M

150M

200M

250M

300M

350M

400M

450M

500M

These are all out rows!

Write down times for each.

Finisher:

Leg levers 2x20



Monday, July 18th

Strength: Romanian Deadlift

3x10 (up 10# from last time)

AMRAP in 20 min:

5 C2B

10 Wall Balls

15 KBS

Finisher: Double Unders

Work for max reps in 2 min.

*Elite 3x50 (3 Burpee penalty for each break)

2x15 Med Ball Sit ups



Saturday, July 16th

For time:

1 Mile Run

25 Burpees

50 Push ups

75 Squats

Beginner: 1 Round

Intermediate: 2 Rounds

Elite: 3 Rounds

Finisher: Stretch well!

Friday, July 15th

Strength: Hang Squat Cleans

3x3

Snatch Wave Work:

60% x3, 65%x2, 70%x1, 65%x3, 70%x2, 75%x1

70%x3, 75%x2, 80%x1 (speed & technique)

"Overhaul"

21-15-9

Burpee Pull ups

OHS

Finisher:  50 Ab Mat Sit up, 50 Cooper

Wednesday, July 13th

Strength: Jerk

3x3

"Captain"

5 Rounds - 1 min. rest between rounds:

4 Power Cleans

8 KB Snatches (4 per arm)

12 Double Unders

Finisher: Wall Balls 3x10 *unbroken

Elite - 5x15 unbroken

Tuesday, July 12th

5 Rounds for time:

5 Heavy Deadlift

10 Walking or Plyo Push ups

*Elite - (315/205) & Handstand Push ups

Finisher: Pull up

3x5 Sets (kipping or butterfly)

*Elite Deadhang then C2B

Reverse Crunches 3x15 (knees at 90 degrees in start and finish)



Monday, July 11th

Strength: Romanian Deadlift

3x3

WOD: NFT but for weight

30 Heavy Cleans

*Go heavier than your last "Grace" weight. Make it count!

Finisher:

1. 50 GHD's

2. Push ups (3x20 guys, 3x10-15 gals)

3. 3x15 K2E

4. Pose like Arnold

Sunday, July 10th

REST DAY

Need a recipe idea? Here's one. Thank you Health Bent! I have not personally tried this recipe yet but it is on my list! If you try it, let me know what you think!

Enjoy!

CHIPOLTE MEATBALLS

Meatball Ingredients

• 1 lb. 94% ground turkey (any ground meat will do)
• 1/4 c almond meal
• 4 T bacon fat or butter (not melted)
• 2 eggs
• 3 chipotle peppers in adobo sauce
• 1 t + 2 t oregano
• 1 c chicken stock
• 15 oz. diced tomatoes
• S & P

Guacamole Ingredients

• 2 avocados
• 1 lemon, juiced
• 2 t chili garlic sauce
• S & P

Method

Preheat the oven to broil.
Place the ground turkey in a large bowl. In the large bowl of your food processor combine the eggs, almond meal, bacon fat or butter, 1 t oregano, 1 chipotle pepper and some S & P. Process until smooth and add to the turkey. Mix with your hands until combined. The mixture will be wet, don’t fret. Form the mixture into balls and place in an oven safe dish. Broil until browned, about 10 minutes.
While the meatballs are browning, add the diced tomatoes, 2 chipotle peppers, chicken stock and 2 t oregano to the same bowl of your food processor and pulse until smooth. Once the meatballs have browned, turn to oven to Bake at 450°F. Add the sauce to your oven safe dish and continue to bake until the sauce has thickened a bit, about 15 more minutes.
Now for the guacamole, place all the ingredients into the smallest bowl of your food processor. Pulse until it’s the consistency you like.

Saturday, July 9th

"Kelly"

400 M Run

30 Wall Balls

30 Box Jumps

*Elite - 5 Rounds

*Intermediate - 3 Rounds

Finisher:  Stretch!



Friday, July 8th

Strength: HSC & Snatch

Hang Squat Cleans 5x5

Snatch Work:

Snatch Pull 90% 3x2

Snatch Deadlift x3+10#x3

Snatch Push Press 5-4-3-2

"Elizabeth"

21-15-9

Cleans

Ring Dips

Finisher: 100 Sit ups

*Elite weighted or GHD

Thursday, July 7th

The Power of Choice!

WOD 1

10 Rounds of Pull ups:

3 Weighted

5 Deadhang

7 Kipping

*Modified: Inverted Rings, Kipping, Assisted Deadhang

Finisher: Push ups with hand release

3x10 (Elite 3x15-20)

WOD 2 (Make up from Saturday)

3 Rounds of the following:

400 M Run

10  Kettlebell Snatches (each arm)

20 Cooper Sit ups

*Elite - go 6 Rounds

Guess who?

Wednesday, July 6th

Strength: Jerk

5x5 Progressive

WOD:

21-15-9

Box Jumps

Power Snatch (75/55)

C2B Pull ups

Finisher: Ring Dips

3x10 *unbroken if possible



Tuesday, July 5th

Strength: Romanian Deadlift

3x10 (Progessive)

WOD

3 Rounds for time:

Barbell Overhead Walking Lunge, 50 feet

21 Burpees

(*Elite - 5 Rounds)

Finisher: Russian Twists

2x25 (each twist = 1 rep)

Hoping you all had a SUPER July 4th! Check out Brandon Routh (Superman)

at the Norwalk parade!

Do you have a smokin garage or at home gym? We wanna see! Email Shana or Angie!

Run, Snatch, and Sit

3-4 Rounds for time:

400 M Run

10 KB Snatch (each arm)

20 Cooper Sit ups

*Cooper Sit up = fingers laced behind head, feet anchored to floor, and no rocking of hips

Elite: 6 Rounds, 1.5/1pd, no anchored feet

Finisher:

Push ups w/ hand release 3x10 unbroken

Elite: HSPU 3x5 unbroken

Thank a soldier today.