Contact us Today !
New Prices and New Hours! Call for Details!

    319.855.0355   

 

ianmb74@hotmail.com

9/30/17

 This workout is completed in TEAMS of TWO


WOD


Partner 1 - 400 m RUN

Partner 2 - Double Unders *

 

50 Wall Ball Pass Sit Ups

40 Burpees

30 Clean & Jerks 135/95 lbs

 

Partner 1 -  Double Unders*

Partner 2 - 400 m RUN

 

40 Landmine Squat Press

30 Burpees

20 Clean & Jerks 135/95 lbs

 

Partner 1 - 400 m RUN

Partner 2 - Double Unders*

 

30 Wall Ball Slams 

20 Burpees

10 Clean & Jerks 135/95 lbs

 

Partner 1  - Double Unders*

Partner 2 - 400 m RUN

 

*While doing DOUBLE UNDERS keep track of the number of times you break during your partners 400 m RUN.  When your partner returns from the RUN....complete the number of BREAKS in SYNCHRONIZED PUSH UPS before moving onto Wall Balls .

Tags:
ianmb74@hotmail.com

9/29/17- HERO FRIDAY- 'BLAKE'

BUY IN : Warm up for Wod

 
'BLAKE'- 

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

 
WOD- 4 ROUNDS FOR TIME:

100 foot Overhead Walking Lunge @ 45/25  (Length of turf, Down and Back)

30 x Box Jump @ 24/20

20 x WB’s @ 20/14

10 x HSPU’s (Do not use an AbMat for RX)



*40 minute Time Cap
**Modify distance and/or load on lunges if necessary.




CASH OUT- FREE FRIDAY,   Stretching only

Tags:
ianmb74@hotmail.com

9/28/17

BUY IN- (12-15 min)  FOR FUN!Single Arm Snatch with a Barbell  (yes BARbell not dumbbell)!!  5 Sets of 1-2 Reps per arm. Do your best to balance and stand under the very long and awkward bar only using 1-Arm.  Everybody has to participate!  You may go light you may go heavy,  but you at least have to try.  CrossFit is about trying new things and playing is part of the fun.  




WOD- 5 ROUNDS-


1 minute Alternating Dumbbell Snatch (55/35lbs)   *alternate each rep

1 minute push-ups

1 minute of V-ups


--No rest between rounds--





CASH OUT-  2 sets- L-Sits for max time-  off the edge of a plyo-box, or using the parallettes.  (recover for :60 between).

Tags:
ianmb74@hotmail.com

9/27/17

BUY IN : DEADLIFT -Every MINUTE on the MINUTE for 8 MINUTES complete 3 DEADLIFTS @70-75% of 1 REP MAX


WOD - 

75 x Air Squats

5 x Muscle Ups

50 x SDHP (75/55lbs)

7 x Muscle Ups

35 x Box Jumps (24/20")

7 x Muscle Ups

25 x Burpees

5 x Muscle Ups

 

*Muscle Ups can be RING or BAR

** SUBSTITUTION is 2:1 CHEST to BAR PULL UPS / PULL UPS (whichever sub is in your wheel house)

 

CASH OUT

30 Sit Ups

:90 seconds COUCH STRETCH (right leg)

30 Sit Ups

:90 seconds COUCH STRETCH (left leg)

Tags:
ianmb74@hotmail.com

9/26/17

BUY IN : Push Press + Push Jerk + Split Jerk

 Every 90 SECONDS for 12 MINUTES (8 ROUNDS) complete 1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK.....INCREASE weight each successful round. (Out of the RACK)

 

WOD (3 ROUNDS)-

400 m RUN

20 KB Swings 55/35lbs

10 Shoulder to Overhead *

5 Alternating Pistols (10 TOTAL)

 

*WEIGHT GOES UP EACH ROUND

 

Round 1 - 115/75 lbs

Round 2 - 135/85 lbs

Round 3 - 165/105 lbs

 

CASH OUT : 50 Hollow Rocks 

 

Tags:
ianmb74@hotmail.com

9/25/17

BUY IN : BACK SQUAT

 Every 2 MINUTES for 10 MINUTES (5 ROUNDS) complete 3 REPS BACK SQUAT @ 85-90% of 1 REP MAX.

 

WOD (15-10-5-10-15)-

Back Squats 115/75 lbs

Toes to Bar

Hanging Power Cleans 115/75 lbs

200 m RUN

 

*Between each ROUND complete a 200 m RUN (4 runs total)

**Workout ends with 15 Hanging Power Cleans

 

CASH OUT : HANDSTAND HOLDS - 1 MINUTE - 2 ROUNDS

Tags:
ianmb74@hotmail.com

9/23/17

This workout is completed in TEAMS of TWO
Deadlifts are broken up as prescribed
Weight INCREASES each round
Other movements are split up HOWEVER you want
ONE person working at a time (except RUN)
 

 

WOD

 
400 m RUN - TOGETHER


60 Deadlifts 135/95 lbs - completed 5 REPS at a time

100 KB Swings 55/35lbs

48 Deadlifts - 185/125 - completed 4 REPS at a time

80 Box Jumps 24/20"

36 Deadlifts 225/155 lbs - completed 3 REPS at a time

60 Pull Ups

24 Deadlifts 255/175 lbs - completed 2 REPS at a time

40 Burpees

12 Deadlifts 275/185 - completed 1 REP at a time

20 Knees to Elbow

 

100 DOUBLE UNDERS 

Tags:
ianmb74@hotmail.com

9/22/17

BUY IN : TEACH STRICT PRESS & PUSH PRESS

Every 90 seconds  for 12 MINUTES (8 Rounds)  complete 2 STRICT PRESS + 4 PUSH PRESS ....Focus on PERFECT form, INCREASE weight as you see fit.

 

WOD- 4 ROUNDS-

15 x Box Jumps (24/20")

16 (Total)  x ALT DB Push Press (55/35lbs)

20 (total) x Alt DB LUNGES  (55/35lbs)  *10 reps with bar on left shoulder; 10 reps bar on right

:30 SECOND L-HANG HOLD from PULL UP BAR (Scale is  KNEES UP HOLD or DEAD HANG HOLD)


*IF YOU BREAK the HOLD....COMPLETE a 3 BURPEE PENALTY before continuing on to complete your 30 seconds.

 
 

CASH OUT : CORE

 3 ROUNDS-

15 Sit Ups

10 Hollow Rocks

5 V-Ups

 

Tags:
ianmb74@hotmail.com

9/21/17- Bring a Friend for FREE Week

WARM UP  : TEACH DB SNATCH, Box Climb TECHNIQUE, JUMPING PULL UPS and OVERHEAD SQUAT

 

BUY IN : OVERHEAD SQUAT

Every MINUTE on the MINUTE for 7 MINUTES complete 3 REPS of OVERHEAD SQUAT.....INCREASE weight as you can.

 

WOD (15 Minute Time Cap)-

 
100 Double Unders

then.....As Many ROUNDS as Possible of 

 

10 Box Climbs

15 Jumping Pull Ups

20 ALTERNATING DB Snatch 55/35 lbs



 

CASH OUT : PLANK HOLDS

 

1 Minute SIDE PLANK

1 Minute FRONT PLANK

1 Minute SIDE PLANK

Tags:
ianmb74@hotmail.com

9/20/17- Bring a Friend for FREE Week

Buy In- Warm Up then learn these movements if you are new;

Box Jumps or Step ups

Shoulders to overhead- Figure out how to Press or Push press a load that you can perform for at least 15 reps unbroken

If you are NOT new, Open gym for 12-15 minutes: 


WOD-4 Rounds for time-

800m Run

20 x Box Jumps (24/20")

15 x Shoulders to Overhead (115/75lbs)

Tags:
Next