Thursday December 30

Strength

Find med-heavy
1rep
Power Snatch


WOD
Team Wod
For 30mins-teams of 2 with 45# bar

one team member must do either DU or Row
while the other does OHS.
Count reps of OHS completed by team.

Finisher:
Stretching

Great job Christina!: 1st time for hspu. Nice work out of
Eric 4:53 Diane As Rxd!

Wednesday December 29

Coach Angie                                                                                            Brian

STRENGTH

1 RM  DB Push Press

Or if already achieved

12-9-6

(70%1RM) DB PP

WOD

"DIANE"

Bench Mark

21-15-9

DEADLIFT (225/155)

HSPU

FINISHER

3 rounds

10 Power pulls on Rower

10 Good Mornings

Tuesday December 28

WOD

"Jack"

AMRAP in 20 MINUTES

10 Push Jerk(115/80)

10 Kettle Swing(1.5/1pd)

10 Box Jump(24#all)

Finisher:

50 Gobblet Squats

Monday December 27

STRENGTH

1 RM Deadlift

or

 if already accomplished do 2x10 reps(unbroken) 70% 1RM

WOD

(Time cap 12mins)

100 Front Squats (65/95)

At the top of each minute do 5 push ups

REST 3 Minutes

Then:

PARTENERED PULL UPS

1st person- 1st minute-2 Pull ups

Partner- 2nd minute-4 Pull ups

Rotate every other one, going up by 2's each minute

FINISHER:
30 Ring Dips(No Kipping)

Sunday December 26

WOD at 2 pm ish Sunday :) Anyone can come!!

CHRISTMAS Partner WOD
 5 reps and then switch per partner
ROUNDS DEPEND ON HOW MANY SHOW:)
  25       C  lean and Jerk (105/155)
  25       H  ang Squat Clean (73/115)
250 M   R ow (1250 total round)
  25        I  nch worm Push Up
  25        S HDL (73/115)
  25        T  oes to bar
  25       M  uscle snatch or power snatch (73/115)
  25        A  b mat sit ups
  25        S  quats

ZONE CHALLENGE starts January 3rd.  Ask your coaches!!!

REMEMBER : IF YOU RECEIVED A PERSONAL ITEM TO WEAR AT THE CHRISTMAS PARTY, PLEASE WEAR THIS FRIDAY EVENING@530PM!!!

Saturday December 25

MERRY CHRISTMAS

May God Bless all of you and your families. 

We love you. 

Chris, Shannon, Victoria&Stefen

Friday December 24

WOD

  5 Rounds
  5 BW Back Squats
10 Box Jumps (24/28")
15 Pull Ups

Thursday December 23

THE ONLY CLASS TIME FRIDAY DECEMBER 24th  is 12PM.  Closed Christmas Day and Closed New Years Day.  Remember to text for MWF noon Classes. 515 783-3513 Thanks.....

Alex and David

STRENGTH
Hang Clean
1 RM

WOD
  7 Rounds
  5 HSPU
10 Deadlifts
(*elite 115/185)


Finisher
12-25-10
Merry Christmas
Frog Sit Ups and Superman

Wednesday December 21

Strength 
12 Min cut off
1 RM
DB Push Press


WOD
AMRAP in 20 Minutes
15 C&J(85/115) advanced(95/135)
15 Burpees
(*Elite-105/155 and 25 Burpees)

Finisher:
5 minutes of Double Unders

Tuesday December 21

                           COACH  JAY Deadlift 445#
WOD
5 Rounds
10 Snatch
10 Ring Dips
10 K2E

(*7 Rounds  65/95#)

Finisher: (5 to 10 minutes)
Handstand work or planks
Static hold-headstands-headstands shooting to plank
Plank holds elbows and hands

Monday December 20th

ANGIE-ERIC and LAUREN 

Strength

1 RM Deadlift

WOD
3 Rounds
30 KS
25 Thrusters


Finisher
Deadhang Pull ups
1-2-3-4-5-4-3-2-1

Saturday December 18

Christmas Party tonight at 7pm...


Partner WOD
3 Rounds
55   Push Press(53/73#)
35   Du
25   BJ
15  Wall Ball
10  Jumping Sit up
  5 Dead Lift (155/225)
Partner does Burpees

Friday Decemeber 17

 

STRENGTH

HSC

(85/90/95%)

5-3-1

WOD
4 Rounds FOR Time:

25 Air Squats
10 HSPU's
25 DU's
15 Push Ups

Competitors: (50 Squats and DU+ Burpees and 15 HSPU's)

Finisher:
1 Minute Plank, 45 Second Plank, 30 second Plank(30 Seconds rest in between)

Thursday December 16

REST Day or Make up  or

WOD

if you have MTW completed

For time:

 

25 DB Weighted-Walking lunge steps

20 Pull-ups

50 Box jumps, 24 inch box

20 Double-unders

25 bench dips or ring dip

20 PC (95#)

 

30 Kettlebell swings, 1.5 pood

30 25 # weighted Sit-ups

20 Hang squat cleans, 55 pound dumbells

25 Back extensions or superman

30 Wall ball shots, 20 pound ball

Scale as needed...

.

Christmas Party Saturday, whoever is participating

in whites elephant bring a gift even spouses can

play

 

Wednesday December 15

STRENGTH
DB PUSH PRESS
5-5-5-5-5 LINEAR

http://www.youtube.com/watch?v=GtnElow6NL4

WOD
AMRAP in 20 Mins
 5 C2B
10 K2E
15 OHS (65/95)

Finisher:
3 rounds
1 Minute Push Ups
Rd 1 Elevated Toes on Box
Rd 2 Diamond or Tripcep
Rd 3 Regular Push Ups

Tuesday December 14

http://www.youtube.com/watch?v=ydeCu7W1VRc
WOD
"Double Stuff"

30 C&J For Time (Heavy)

5 Min Rest

Partner WOD
4 Mins each Set (rotate every Min) -45 secs on 15 secs rest REST 1 Minutes between each 4 Min set.
(Bar)
PP&KS
SDHP&DU's
Thrusters&Sprawl
OHS& SU

Monday December 13

Strong Girls... Lauren and Madi

STRENGTH

DEADLIFT
5-3-1
(85/90/95%) 1 RM


WOD
"BLACK LUNG" CF Omaha
21-15-9 (Goal is unbroken)
BJ
Burpee
Ball Slams

http://www.youtube.com/watch?v=fNaoELYlLfw
Kettle bell work
Finisher
500 M Row

2 Rounds
10 _1 ARM KS or DB
10 _1 ARM Clean or DB
10 _1 ARM Snatch or DB


Christmas Party this Saturday at 7pm RSVP by 15th or Write name on a white board

Sunday December 12

REST DAY

WHO's Guns?

Saturday December 11

THE MORNING CREW!!!!!

WOD
TEAM workout!
10 am

Friday December 10th

HAPPY BIRTHDAY CONNIE!!!
Strength
HSC
3x3

AMRAP in 12 minutes
  5 Snatch
10 Ring Dips
15 BJ

Finisher:
Hand Release
Push Ups x30
Strict Push Ups x20
Walking Push Ups x10

Mobility

Episode 103/365: Shoulder Relationships 3--Arm to Scap

http://www.youtube.com/watch?v=wgWtWLK4QIs

Thursday December 8th

REST DAY or Make up Day
or if you have already done MTW WODS

Part 1
30-20-10
Push Jerk 115/83
Kb Swings 1.5/1 Pood
Burpees


3 min rest
to
REBUILD your BARBELL


Part 2
3 Rounds
10 Hang Power Snatch 95/65
10 Knees to elbow
50 Squats


FINISHER: 
3 x 10 Jumping Sit Ups or 3 x 15 GHD

Wednesday December 8

COACH JAY

Strength

DB Push Press

15-10-5

10# higher than last week

WOD

5 Rounds

20 Double Unders

10 Thrusters (65-95)

*Unbroken

Finisher:

30 xFloor Wipers

CHRISTMAS GET TOGETHER DECEMBER 18th, LOOK FOR DETAILS TO COME !

Tuesday December 7

Fun bar work...
http://www.youtube.com/watch?v=IMjFN-m2VOM

Video of 30 T2B for time
http://www.youtube.com/watch?v=DCoJSJsS3J0


WOD

6 Rounds
10 KS
15 T2B
10 Pull Ups


Finisher:
1000 M Row
50 SHDP (light)

Monday December 6

STRENGTH

Deadlift
3x3
(80/95/90%)


WOD

3 Minutes on and 1 minute rest- (1 round each set)

Rd 1:    5 OHS                          -  5 Burpees

Rd 2:   5 Shoulders to OH       -  5 BJ

Rd 3:  5 HPC                            -  5 Push Ups


(Count each full set per round)


Finisher:
3x15 Ball extension sit up

Sunday December 5

REST DAY

Have a great Sunday!

Saturday December 4

http://www.youtube.com/watch?v=gTu8QWrLtUM
Shoulder Press, Push Press, Push Jerk
WOD
Part 1
30-20-10
Push Jerk 115/83
Kb Swings 1.5/1 Pood
Burpees

3 min rest
to
REBUILD your BARBELL

Part 2
3 Rounds
10 Hang Power Snatch 95/65
10 Knees to elbow
50 Squats

Friday December 3

STRENGTH DAY
"O LIFT"


Snatch Work
Muscle Snatch      2x5 (light)
HPS                     2x3 with Snatch Drop or OHS
HS                       8x2 Progressive


Clean Work
HP Muscle Clean  2x5(light)
HPC                     2x3 with FS holding 3 counts at bottom of squat
HSC                     2x5 Progressive


Ab Work
Strict T2B or K2E  3x8-no kipping (Unbroken sets)

Bre back in action!  Great to have you with us!!!

Thursday December 2

Rest Day Make up Day


Tim and Angie workout together...

rest together...

Uh oh.... And Play together , so happy you guys are with us!!!

Over Achievers (If you already did MTW)

15 Minute AMRAP

  7 Back Squat (bw)

10 Overhead walking lunges right arm (45/25)

  7 Burpees

10 Overhead walking lunges left arm (45/25)

Finisher:

21-15-9

Windshield Wipers(95/135)

Wednesday December 1

    

                    TUITION DUE TODAY DEC 1

                Write checks payable to :
                       Shannon Richer

Strength

DB Push Press

3 x 10 (35% BW)

WOD
5 Rounds

10 Deadlifts

15 Pull Ups

20 Jump Squats

Finisher

Renegade Row w/ extension( NO PUSH UP)

 3x10 each arm

Tuesday November 30

IMPACT Strength & Conditioning-Home of Crossfit IOWA Opens

 WOD
AMRAP in 22 Mins
10 DB or KB Power Snatch -R
10 DB or KB Power Snatch -L
10 Push Ups
10 Walking Lunges


*at the end of 22 mins. perform 30 swings
*elite 1.5/1pd and 50 swings
*newbies- can do 1 arm swing and finish w/30 PP(15 on each side)

Finisher: Stretching( &learn Shoulder ball rolls)

Monday November 29

ALL CLASSES WILL BE AT NEW GYM 2763 86th Street Urbandale 50322

Morning Class has a few changes starting tomorrow.  1st Heat warm up starts @515am and 2nd Heat starts at 545am.  MONDAY-FRIDAY

PICTURES COMING SOON...

Strength

Deadlift
5-5-5
(75/80/85%) 1 RM


WOD
15 PC
25 Sit Ups
12 PC
40 Sit Ups
9 PC
30 Sit Ups
6 PC
20 Sit Ups
3 PC
10 Sit Ups


Finisher
30 Ball Slams (20/14#)
30 Bar Dips (3x10)

Friday November 26

WOW Crossfit before and after(3 months Strict) 

WOD
Thanksgiving Left Overs!!!!  End of Gobble storm
Join us Sat AM for WOD and Move! 10am Sat


Part 1
30-20-10
Push Jerk 115/83
Kb Swings 1.5/1 Pood
Burpees

3 min rest
to
REBUILD your BARBELL

Part 2
3 Rounds
10 Hang Power Snatch 95/65
10 Knees to elbow
50 Squats

REMEMBER Workouts start in new location Monday... Come early to sign waivers...

Thursday November 25

HAPPY THANKSGIVING

One workout tomorrow Friday at 530 PM ... New facility opens Monday November 29th for classes. Address-2763 86th street Urbandale 50322 behind Panera .

George Washington’s 1789 Thanksgiving Proclamation

Whereas it is the duty of all nations to acknowledge the providence of Almighty God, to obey His will, to be grateful for His benefits, and humbly to implore His protection and favor; and Whereas both Houses of Congress have, by their joint committee, requested me to “recommend to the people of the United States a day of public thanksgiving and prayer, to be observed by acknowledging with grateful hearts the many and signal favors of Almighty God, especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness:”

Now, therefore, I do recommend and assign Thursday, the 26th day of November next, to be devoted by the people of these States to the service of that great and glorious Being who is the beneficent author of all the good that was, that is, or that will be; that we may then all unite in rendering unto Him our sincere and humble thanks for His kind care and protection of the people of this country previous to their becoming a nation; for the signal and manifold mercies and the favorable interpositions of His providence in the course and conclusion of the late war; for the great degree of tranquility, union, and plenty which we have since enjoyed; for the peaceable and rational manner in which we have been enable to establish constitutions of government for our safety and happiness, and particularly the national one now lately instituted for the civil and religious liberty with which we are blessed, and the means we have of acquiring and diffusing useful knowledge; and, in general, for all the great and various favors which He has been pleased to confer upon us.

And also that we may then unite in most humbly offering our prayers and supplications to the great Lord and Ruler of Nations and beseech Him to pardon our national and other transgressions; to enable us all, whether in public or private stations, to perform our several and relative duties properly and punctually; to render our National Government a blessing to all the people by constantly being a Government of wise, just, and constitutional laws, discreetly and faithfully executed and obeyed; to protect and guide all sovereigns and nations (especially such as have shown kindness to us), and to bless them with good governments, peace, and concord; to promote the knowledge and practice of true religion and virtue, and the increase of science among them and us; and, generally to grant unto all mankind such a degree of temporal prosperity as He alone knows to be best.

Given under my hand, at the city of New York, the 3d day of October, A.D. 1789.