5 Sets of 3 Reps at 80% Muscle Snatch, Jerk.

For time 400m RunKnees To Elbows 20-15-10-5(400m, 20 KTE, 400m, 15 KTE, 400m, 10 KTE, 400m, 5 KTE)

Beginner WOD:

Strength: 5 Sets of 5 Reps  Muscle Snatch, Jerk.

For time 400m RunButterfly Situps 20-15-10-5

Beyond The Whiteboard Will Begin Friday

Heres A Link To The Site, Check it Out,  BeyondTheWhiteboard.com

6×3 Squats. 6×3 Deadlifts

Beginner WOD: 5×5 Squats. 5×5 Deadlifts

Endurance WOD: Death by 10 meters Start with 10 meters, add ten meters at the top of every minute, done as a shuttle run

ATTENTION CROSSFIT BEGINNERS:

BEGINNING TODAY, TROY WILL BE HOLDING 15 MIN CLINICS BEFORE THE START OF EACH BEGINNER CLASS (MWF 6:15-6:30);  2-3 MOVEMENTS WILL BE COVERED EACH DAY, WORKING THROUGH EACH OF THE BASIC MOVEMENTS OVER 2-3 WEEKS. 

ATTENTION CROSSFIT ENDURANCE:

CROSSFIT ENDURANCE MEMBERS WILL RECEIVE FREE ENTRY TO THE SNOW SHUFFLE 5K HELD ON 12/11.  CONTACT TROY BY MONDAY EVENING IF YOU ARE INTERESTED!  [email protected] or 319-830-7051

ATTENTION ALL CROSSFITTERS! 

WE WILL NOW BE ORDERING ALL OF OUR APPAREL THROUGH CEDARVALLEYSCREENPRINTING.COM!!  ALL ITEMS WILL BE PRINTED UPON REQUEST…SIMPLY VISIT CEDARVALLEYSCREENPRINTING.COM AND CLICK ON CROSSFIT KILO TO PLACE YOUR ORDER. 

AMRAP IN 20 MIN  60k/40k 15 Power Cleans TO 15 RING DIPS TO 15 SIT UPS

Beginner WOD:  AMRAP IN 15 MIN 20/15k 15 Power Cleans TO 15 RING DIPS TO 15 SIT UPS

WE WILL BE COLLECTING ITEMS TO SEND TO OUR MILITARY MEMBERS THAT ARE DEPLOYED TO AFGHANISTAN. WE WOULD LIKE TO SEND THE PACKAGE OUT BY FRIDAY SO THEY CAN BE THER BEFORE CHRISTMAS. DROP YOUR ITEMS OFF AT THE GYM AND WE WILL SEND THEM. THEY WILL APPRECIATE YOUR GIFTS.

GIFTS WILL GO TO NICK ROSSIN (COACH), BRIAN SWEDEBERG (MEMBER), GARRETT GINGRICH (MEMBER), AND DANIEL CUTSINGER (MEMBER)

Angie For Time: 100 Pullups 100 Pushups 100 Situps 100 Squats

Beginner WOD:

For Time:100 inverted rows 100 Pushups 100 Situps 100 Squats

Endurance WOD:

Saturday November 27th
3x 6:3 (Work:Rest in minutes)

starting at the pump haus at 9:30 pm.  her cell is 515-231-1699 if you need to get ahold of her:)

“Eva”: 5 rounds for time: 800 m run, 30 KB swings (55,70#), 30 pull ups

Beginner WOD: 5 rounds for time: 400 m run, 30 KB swings (35,25#), 30 Inverted Rows

Happy Thanksgiving!

For time: 50 double unders, 3 rounds of 3 clean and jerks, 10 TTB, 40 double unders, 2 rounds of 3 clean and jerks, 10 TTB, 30 double unders, 1 round of 3 clean and jerks, 10 TTB

For time: 50 Single unders, 3 rounds of 3 clean and jerks, 10 KTE, 40 Single unders, 2 rounds of 3 clean and jerks, 10 KTE, 30 Single unders, 1 round of 3 clean and jerks, 10 KTE

WOD:  FOR TIME: 800M RUN, 50 L-PULLUPS, 800M RUN, 50 STRICT PULL-UPS, 800M RUN, 50 KIPPING PULL-UPS

Beginner WOD: FOR TIME: 400M RUN, 50 PULLUPS, 400M RUN, 50 Inv. Rows, 400M RUN, 50 Back Ext.

Endurance WOD: Tuesday November 23rd

Tabata Treadmill

8 rounds of: 20 seconds on, 10 seconds off

Treadmill is set to a 12% grade as close to 5k pace as possible