Saturday February 19

TEAM WOD

Shoulder to OH

Sprawls

Wipers

Sumo

*Pull ups

Friday February 18

200 M BEAR CRAWL 

Chris, Jay, Shana and Madi WOD 4

 

STRENGTH

Hang Snatch

5-3-1

WOD

"Elizabeth"

21-15-9

Cleans

Ring Dips

Finisher:

Tabata-8 Rounds 20/10

Sit Ups

Box Jumps

Burpee Challenge Day 18

Thursday February 17

Photo, while we wait for the other teams to finish...

 Madi Napping between wods :)

 

Jay ...Everybody is Kung Fu fighting :)

Rest Day

or

WOD

For Max Reps/3 Mins

50 Ft Sprint Intervals(30/30)

Kettle Swing(1/1.5pd)

Burpees

Lunges

Double Unders

Air Squats

Finisher:

Hip Flexor, Quad, Shoulder Mobility

BURPEE DAY 17 or Buy in 153

Showing some love before we start...

Wednesday February 16

STRENGTH

Push Jerk

5-3-1

(85/90/95%)

WOD

15 Minutes:

2000 M Row  

                  then with remaining time AMRAP

                                         5  Ring Rows     (Elite DH Pull Ups)

                                       20  Sit Ups           (Elite GHD or weighted)

Finisher:

50 Walking Push Ups

Burpee Challenge buy in 136

Day 16

Tuesday February 15

Buy in Burpee120

(Day 15)

WOD

AMRAP in 30 Minutes

                                        5 Snatch Grip Dead Lift

                                        5 HPSnatch

                                        5 OHS

                                        5 BTN PP

                                                                    45/65

                                                                    55/80

                                                                    65/95

Monday February 14

CONGRATULATIONS IMPACT TEAM-

Crossfit Iowa taking 1st Place in Division.

STRENGTH

Dead Lift

5-3-1

(85/90/95%)

WOD

5 Rounds

3 Burpees

5 One Arm KBS Rgt

3 Burpees

5 One Arm KBS Left

5 K2E

*Elite-7 Rounds

10 KBS

10 T2B

Friday February 11

No Noon or Evening Class

Chris and Madi" Good Luck in St. Charles!"

STRENGTH

Hang Snatch3x3

Find Heavy Snatch for the day

WOD

TeamWOD

"Trevor"

100 Pull Ups

200 Push Ups 

300 Sit Ups

400 Squats

Finisher:

Mobility

Thursday February 10

 

David "nice hip extension and catch"

Rest Day or Make Up Wod

WOD

30 BW Back Squats

then:

AMRAP in 15 Minutes

10 Bent over DB Row

15 BW Deadlift

20 Sprawls

Finisher :

30 DB Burpees

OUR ST. CHARLES COMPETITION WOD LINE UP

Event 1 - Team

“Pound One Out”

15 minute WOD

Row for Calories &

Find your 1 rep max: Strict Overhead Press

Event 2 - Team

“8 Hundred”

For time:

25 minute time cap

Start: One guy and one girl will each do 20 burpees, working at the same time.  As soon as their partner is done, the other guy and/or girl will also complete 20 burpees. Everyone on the team must do 20 burpees in a row. Once your team has completed 80 burpees total, they can move on to...

160 Wall Balls (RX and Scaled 20#/13#)

160 Kettle Bell snatches (RX 53#/35# Scaled 35#/25#)

160 Box Jumps (RX- jump up and over or jump over =1 / Scaled regular box jumps both on 20 inch box)

160-Thrusters (RX 95#/65# Scaled 65#/45#)

Finish: One guy and one girl will each do 20 burpees, working at the same time.  As soon as their partner is done, the other guy and/or girl will also complete 20 burpees.  Everyone on the team must do 20 burpees in a row. Once your team has completed 80 burpees total, time will stop.

Event 3 - Team

“Here’s The Catch”

9 minutes, 20 second WOD

1 Round For Reps

1 minute: 10 pull ups (RX kipping, strict or butterfly/ Scaled: Jumping pull ups)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)

ROTATE & REPEAT

  1 minute: 6 Power cleans (RX: 135/95 Scaled: 95/65)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)

ROTATE & REPEAT

1 minute: 30 double-unders (Scaled: 70 singles)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)

ROTATE & REPEAT

1 minute: 10 TTB (Scaled: 10 Med ball sit ups 20#/13#)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)

ROTATE & REPEAT

Event 4 - Team

“Bear Squatting”

12 minute WOD

60 laps of Bear crawls (40 feet each way)

With the remaining time:

Highest reps possible from each member of:

OHS (RX: 115/75 Scaled: 75/55)

Wednesday February 9

MADISON

STRENGTH

Push Jerk

(80/85/90%)

3-3-3

WOD

21-15-9

Kettle Swing(2/1.5pd)

Knees to Elbows

or

Long Version

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

Finisher:

20x Dive Bomber and Burpee Challenge 9

Tuesday February 8

Alex Mastering the "Snatch"

WOD

5 Rounds

(25 Min Cap:  Scale rounds to needs)

                                                   15    Ring Jumps (or rows)

                                                   25    Push Ups

                                                   35    Box Jumps

                                                   45    Squat

*Elite 20,30,40,50

Finisher:

100 Abmat Sit Ups

Week 6 of the Zone Challenge has begun...We are also on a 90 Day Burpee Challenge for all of you who did not know:)  Today is Day 8 of 90.  Buy in burpees are 35... Sign up in the back room... Reminder this Fri the11th 530am and 545 am will be the last classes for the week until Monday the 14th... Everyone is still welcome to come cheer your Coaches(Shana, Chris, Angie, Jay)with Madison and Brian compete in St. Charles, MO.  We have the honor of having Tim Starmer as our Personal Coach!!!  As always any concerns or cmments, please feel free to call, text or email.  I'd love your input.

Monday Febryary 7

STRENGTH

Deadlift

(80/95/90%)

3-3-3

WOD

"Tabata Circuit"

20/10 Seconds - 8 Intervals/rotate

Kettle Swing(1.5/1pd)

DB Push Press(25/45#)

Double Unders

SDHP

Pull Ups

Finisher:

STRETCHING

Sunday February 6

HAPPY SUPERBOWL

Saturday February 5

Team WOD
Girls-Guys

Friday February 4

Tuition Due...

O LIFT DAY

"Snatch"

Technique and Drills

10 Sotts Press

25 Hang Snatch

WOD

Snatch

15x1 (P)

Finisher:

100 Box Jumps

Break into manageable sets (2x50,  4x25, 10x10)

Thursday February 3

Tuition Is Due...

REST DAY

or

MAKE UP WOD

Reminder next Friday Feb 11, only classes are at 530am and 545am. 

No Class Saturday Feb 12.  Coaches will be in St. Charles.

Wednesday February 2

GREAT JOB Carol, Chris and Jay- Braving the blizzard last night...

TUITION DUE...

Sorry AM classes, due to weather 530am, 545am cancelled :(

text for noon or come join us at 530PM

STRENGTH

5-5-5

(75/80/85%)

Push Jerk

WOD

AMRAP 20 Minutes

  3 Cleans

       4 Ring Dips

5 C2B

Finisher: Stretching

SPECIAL ANNOUNCEMENT

DUE TO WEATHER,

530PM Class Only Tonight Tuesday Feb 1

PLEASE BE ON TIME

Tuesday February 1

TUITION IS DUE...

WOD

      5 Rounds

                                         5 DEADLIFTS (65-75% 1 RM) Heavy

15 BOX JUMP

     30ABMAT SIT UPS

         Elite: 7 Rounds, 24/28" BJ

FINISHER:

2x  250 M ROW SPRINTS

Monday January 31

Brian Jones

STRENGTH

Deadlift

(75/80/85%)

5-5-5

WOD

BEAR COMPLEX

5 Rounds

of  7 SETS (Increasing weight each set to MAX)

Touch and go, do not drop bar...

Power Clean

Front Squat

Push Press

Back Squat

BTN Push Press

FINISHER:

25 DIVE BOMBER PUSH UPS

Saturday January 29

TEAM WOD

Join Us for some....

Renegade Rows

Box Jumps

BTN PP

Pull Ups

Air Squats

Muscle Snatch

Kettle Swings

Burpees

Friday January 28th

STRENGTH

15-12-9

Cleans

Unbroken - 8 Burpee penalty

WOD

AMRAP 15 MINS

(73/115)Scale to your needs

5 OHS

5 SHDL

500 M Row(400 M run) or 30 Double Unders

Finisher:

3x L Holds Ring or Dead Hang Pull Up

Thursday January 27th

REST DAY,SKILL DAY or Make UP Day

Make Up "TIM"

Short Class at 530pm, start WOD by 5:40pm

4 Rounds

10,20,30,40  Flutter Kicks

20,25,30,35  Sit ups

20,40,60,80  Seconds in Plank

Finisher:

3x10 Ring Dip

12-9-6-3  Slap Chest or Clap Push ups

Wednesday January 26

STRENGTH

1RM Back Squat

WOD

5 Rounds

10 Power Clean(95/135)

15 Burpees

20 Pull Ups

Elite(105/155)

Finisher:

3x10 Snacth Grip Deadlift BW

Tuesday January 25

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WOD

12 Rounds

2 (Heavy) Front Squat -75-80% 1RM

4 (Very High) Box Jump(Close to Max)

Finisher:

5 Pole Crossing

(From Dead hang position, up and back)

10xDead Hang pull Up(switching grip each rep)

Monday January 24

WARM UP:

Stretch and Open Shoulders up(Baseballs and roller)

Mobility WOD:

http://www.youtube.com/watch?v=Vu0MFghKjqY&feature=player_embedded
http://www.youtube.com/watch?v=xLlMXj-Cg24&feature=player_embedded

STRENGTH

1 RM Shoulder Press

WOD

Bench Mark

"TIM"

75 Power Clean and Jerk

(65/95#)

Finisher

MAX Sit Ups in 2 Minutes

Saturday January 22

Team WOD
10am
Bring your game ;)

Friday Januray 21

STRENGTH

Cleans
3x10 unbroken
10 BJ Sprawl penalty per break

WOD
AMRAP in 15 Minutes
10 DB or BB Floor Bench Press
10 DB Push Ups* arms below Parallel

Finisher:
lateral plate(jumps/lunges)
1 min up and over up and over
45 sec side to side
30 sec OH WL w/ PVC

Thursday January 20

MAKE UP DAY or REST DAY

WOD for Full time

7 Rounds for time:
8 Power Cleans(65/95#)
8 Front Squats(65/95#)
*Elite (95/135#)

FINISHER:

Work on Skills

HSPU

Full Range Ring Dip

Kipping or Butterfly Pull Ups

Barbell Form on Power & Olympic lifts

Wednesday January 19th

STRENGTH

Back Squat

(85/90/95)% 1 RM

5-3-1

WOD

3 Rounds

                                   15 Push Press (60% of 1 RM)

10 T2B

             25 Jump Squats

                 20 Double Unders

*Elite-

5 Rounds

           20 Push Press

15 T2B

                          10 Pistols (1 leg squats)

                 40 Double Unders

Finisher:

30 Sprawls & 1 Min total time in Static Handstand

Tuesday January 18

WEEK 2 Meal logs are due

WOD 1:
For 8 Mins:
Perform 3 weighted or deadhang pull ups at the top of each minute

WOD 2:
Max WB shots for 5 minutes

WOD 3:
AMRI 8 Minutes:
10 Lunges
10 BJ
10 Push Ups

FINISHER:
15-12-9
1 Arm KB Swings or Snatches

Monday January 17

STRENGTH

Shoulder Press

    5-3-1

(85/90/95)% 1RM

For time:

Power Clean and Jerks

for max reps in 3 mins

400M Run (500M Row)

then

21-15-9

Deadlifts (155/103#)

Ring Dips

(12 min cap after row)

Finisher:

30-KB Front Squat (tempo)

Holding 3 seconds in neg. position

Saturday January 15

Surprise WORKOUT...

Friday January 14

Turn in your week two, meal logs!!!

STRENGTH
Unbroken Cleans
12-9-6 Reps
(Penalty of 10 Burpees)

5 Rounds NFT

3 Power Snatch
5 HSPU
7 BJ 24-30#

Goal - Push beyond normal scaling
(heavy weight, partnered Hspu, high box)
* Elite 75% BW Snatch

Finisher:
 2-1 wall ball x 25 or 50 regular

Thursday January 13

There is still some tuition due...
REST DAY or MAKE UP

Have you done
"Hannah"
21-15-9
OHS(73-115)
KS(1.5-2pd)
Burpees

or

21-18-15-12-9-6-3
OHS (63-95#)
KS(1-1.5pd)
Burpees


If your caught up
300 Double Unders
5 sprawls at every stop
*Elite 500

We are going to St. Charles-February 12(Saturday)
Competition starts at 8am-5pm- Anyone is welcome to come!!!!!
Shannon Richer
Chris Richer
Angela Starmer
Brain Koehler
Madison Freeman
Brian Jones

Wednesday January 12

STRENGTH
Back Squat
3-3-3
(80/85/90)%


WOD
For time:
1000 M Row
    50 Box Jump
    40 Ring Dips
    20 Bar Jumps
    20 C2B Pull Ups

Finisher:
10 TGU (Light ) 5 Each Side

Tuesday January 11

Tuition is past due...
Please remember to turn your first weeks meal logs in
WOD

5 Sets - 3 Rounds
2 Minute rest in between rounds
Weight (95/135) Scale as needed
  2 Power Clean
  3 Thrusters
  4 Push Jerks
25 Double Unders

***Elite(105/155)

Finisher:
Stetching and Mobility

Monday January 10

Please turm in First week Meal logs for Zone Challengers
Coach Shana      Coach Angie
Madison                Holly
Connie                  Lauren
Jay                        Becky
Carol                    Rick
Lisa                      Steve
Christina               Brenda
Brian                     Rob

Week 2 is starting, have a great week, remember to meet Thursday at 515am or pm for Q&A

Please let Angie or Shana know if you are interested in friendly competition!(limited spots)


STRENGTH
Shoulder Press
(80/85/90) % 1RM

3-3-3


WOD

10 Rounds
10 Deadlift(95/135)
10 Push Ups

*Elite Body weight


Finisher
3x5 Pistols(1 legged squat each leg)
3x15 weighted sit ups

Saturday January 8

TEAM WOD

Teams of 3

200 HPC(65/95)
300 Pull Ups
400 KS(1/1.5)
500 Jumping Sit Ups

I hope everyone is having a successful zone week

Friday January 7

O LIFT CLEANS

Clean Breakdown:
Set Up/ DL Position
3x5 Clean Shrugs w/weight
3x5 Clean Pulls w/weight

3x3 Holding in catch position for 2-3 sec

Time for Practice Clean
*Clean Goal for the month is consecutive cleans w/o dropping at moderate weight.

Anyone interested in friendly fun competition, 5 or so hours away, in February, please sign your name on the warm up board somewhere-I have a few spots open...

Thursday January 6th

Thursday January 6th

Wednesday January 5

STRENGTH

BACK SQUAT
(75/80/85)
5-5-5

WOD
5 Rounds
10 Deadlift (225-155)
15 Box Jump
20 Weighted Sit Ups

*Elite  ((GHD's  and 24/28")

Finisher
3x 15 Goblet Squats

Tuesday January 4th

It was exciting to see everyone yesterday!  What a great turn out and start to the beginning of the year!
Zone Challengers will have photo and measurements taken tomorrow or Thursday.  Great job or the Benchmarks, if you missed the benchmark please make sure to make it up this week...


WOD
" Minutes of Kettlehell"

On the Minute:
20-30 KBS every minute for eight minutes.

If you do not make your count(ask your coach) the penalty will be (250 M Row for every missed minute)
Scale as needed...

Finisher:

Pay the piper first-then Ring dip static holds
At top x3 and at bottom x 3

Monday January 3

TUITION DUE TODAY! Thank you:)

Zone challenge starts today! $5 entrance fee.
Make sure you get your folder and packet.

STRENGTH
Shoulder Press
(75/80/85%)of 1RM

WOD
zone challengers
10 minute Cindy
rest 5 minutes
2 minute sit ups
3 minute box jumps

all other clients
"Cindy"
AMRAP in 20 minutes
5 pull ups
10 push ups
15 squats

finisher:
3x20 toe touches
(lay flat on back, V sit up and return)

Sunday December 3

Sorry for delay... Computer
crashed!

HAPPY NEW YEAR!!!
Monday starts the zone challenge!
Please ask for a packet Monday
for specific details.
Your first benchmark will be Monday
and coach will be assigned, measurements and photo on either
Tuesday or Thursday. There is a $5 pot
fee when signing up.
We are excited for a phenomenial year!