Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

info@kqcrossfit.com

WOD-August 27-2014

CF WODs: 5,6,8,9am 12pm 4pm & 5:30pm Bootcamp: 6am Oly/CFFB: 6:30pm

Skill - Work on L-Sits for 5-7 mins

Strength - 7 x (3 Push Press/1 Split Jerk)

Partner WOD

AMRAP 15

Row 500M

10 Squat Cleans 135/95

10 Bar MUs

 

Bootcamp

Skill - 40 Tuck Jumps for time

WOD

AMRAP 12

5 DB Push Press 40/25

10 Walking Lunges

5 Pullups (Jumping/Banded/Regular)

10 Reverse Burpees

 

WOD-August 26-2014

CF WODs: 5,6,8,9am 4pm & 5:30pm Bootcamp: 6am & 7pm XY: 5pm

Skill - Pullup Development Program (5 reps)

Strength - 5 x 2 OH Squats w/ a 7 sec pause at bottom

WOD

3 rds for time

15 HSPUs

20 Pistols

50 DUs

 

Bootcamp

Skill - 3 x 1 min plank holds

Partner WOD

AMRAP 3

6 Pushups

12 KB Swings 53/35

AMRAP 3

6 Pushups

12 Wall Balls 20/14

AMRAP 3

6 Pushups

12 Box Jumps 24/20

Each partner completes each AMRAP while the other rests

WOD-August 25-2014

CF WODs: 5,6,8,9am 12pm Bootcamp: 6am CF Kids: 4:30pm Buti Yoga: 5:30pm Oly/CFFB: 6:30pm

Partner Skill/Strength: 6 rds for time: (10 tire flips/30 sledge strikes) - split reps how ever you wish

Strength: EMOM 10  2 Back squats (Choose a challenging weight)

WOD

18-15-12-9-12-15-18

Hang Power Snatch 95/65

Box Jumps 24/20

 

Bootcamp

Partner Skill/Strength - Same as CF

WOD

5 rds for time

20 Burpees

40 DUs (or 120 singles)

200M Run

 

WOW (Workout of the Week)

For time/reps"

21 Thrusters 135/95

Rest 1 min

15 Thrusters

Rest 1 min

9 Thrusters

Rest 1 min

12 Power Snatch 135/95

Rest 1 min

9 Power Snatch

Rest 1 min

6 Power Snatch

Rest 1 min

9 Hang Squat Clean 135/95

Rest 1 min

6 Hang Squat Clean

Rest 1 min

3 Hang Squat Clean

All reps must be consecutive. If you drop the bar, you are done. Score is total reps/time

WOD-August 24-2014

Open Gym: 8:30am - 1pm Boxing: 11am  CF Beginners Class: 11am

WOD

2013 LuRong Living Challenge WOD #7 20 min time cap

3 Burpees

3 Front Squats 95/65

3 Push Press 95/65

100M Farmers Carry with 53/35 KBs in ea hand (Back and forth 10M - 10 times)

5 Burpees

5 Front Squats

5 Push Press

100M Farmers Carry with 53/35 KBs in ea hand

Repeat with 7, 9, 11 reps followed by 100M Farmer Carry

..then

13 Burpee MUs (or Burpee Pullups)

 

****ANYONE INTERESTED IN THE ALS ICE BUCKET CHALLENGE BRING ICE WITH YOU AND ARRIVE AROUND 9AM---SHOOT FOR 10AM  for CHALLENGE!!

WOD-August 23-2014

CF Kids: 9am Buti Yoga: 10am Yoga for Athletes: 11am CF WODs: 11am & 12pm NO CF BEGINNERS CLASS TODAY. Moved to Sunday, 8/24 at 11am

WOD

2013 LuRong Living Challenge WOD #3 5 min time cap

10-8-6-4-2*

Hang Power Cleans 135/95

* after ea set of HPCs perform sprints touching both hands every 10M

20-40-60-80-100M Springs

**Extra workout - For time: Run 1 mile

 

WOD-August 22-2014

CF WODs: 5,6,8,9am 12pm 4pm & 5:30pm Bootcamp: 6am

Skill/Strength - 20 SealFit Body Blasters for time

Team Strength - Farmers Carry - Ea team member carries 200M - choose a doable weight

WOD

2013 LuRong Living Challenge WOD 2 12 min time cap

100 Burpees*

100 KB Swings 53/35

* can break up however you want as long as you finish 100 burpees and 100 KB swings

 

Bootcamp

Skill/Strength - Same as CF

WOD

5 rounds for time

15 Wall Balls 20/14

12 Box Jumps 24/20

9 T2B

 

WOD-August 21-2014

CF WODs: 5,6,8,9am 4pm & 5:30pm Bootcamp: 6am & 7pm CF Kids: 6:30pm XY: 6:30pm

Skill - Work on pistols 3 x 10

Strength - 6 x 2 Deadlifts

WOD

2013 LuRong Living Challenge WOD #1 18 min time cap

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

Wall Balls 20/14

Deadlifts 115/75

Box Jumps 24/20

 

Bootcamp

Skill - Same as CF

WOD

AMRAP 15

12 Walking Lunges

15 V-Ups

15 Supermans

5 Dips

August 2014-Member of the Month

August 2014 Member of the Month - Ashley Kramer


How did you get involved in CrossFit? I came to class with my Dad

 

What was your first WOD/experience? I remember that LuAnn’s daughter Michelle worked with me the first time I was here. I don’t remember what the WOD was.


When did you start coming to KQCF? Approximately January 2013

 

What are your short-term and long-term CrossFit goals? Short term – Increasing PRs Long Term – Rx every workout

 

What is your favorite/least favorite WOD/movement? Favorite is anything with overhead squats. Least favorite workout was Open Workout 14.5

 

What do you do for a profession outside of CrossFit? I’m a student, a dealer at the Casino and I also do respite care

 

What are your hobbies outside of CrossFit? CrossFit is my favorite hobby

 

How has CrossFit changed your life/mindset/etc.? CrossFit has given me more drive. I am more focused on what is important in my life.

 

Tell us 5 things we don’t already know about you

 

 

1) I like to travel

2) I’m obsessed with Stacie Tovar (you may already know this)

3) I want to get my PhD

4) I hate driving

5) Shire is one of my favorite babies

 

Do you eat Paleo? What is your favorite Paleo/Non-Paleo meal? I usually eat Paleo. My favorite Paleo food is Rx Bars. Non-paleo, I love Pizza Hut.

 

 

August 2014 Schedule

KQCF August 2014 Calendar.

July

~ August 2014 ~

September

Sun

Mon

Tue

Wed

Thu

Fri

Sat

1

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

2

CF Kids – 9am

CF WODs – 11am,12pm

NO YOGA TODAY!

Free CF Beginners class at 10am

3

Open Gym 8:30am – 1pm

Boxing – 11am

4

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CFKids – 4:30pm

NO YOGA TODAY!

Oly/CFFB Class – 6:30pm

Strongman Seminar – 6:30pm

5

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Bootcamp-7pm

6

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

Oly/CFFB Class – 6:30pm

7

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Bootcamp - 7pm

8

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

9

CF Kids – 9am

Buti Yoga – 10am

CF WODs – 11am,12pm

Yoga for Athletes – 11:00am

NO Beginners Class Today!

BEACH WOD

10

Open Gym 8:30am – 1pm

Boxing – 11am

11

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CFKids – 4:30pm

Buti Yoga– 5:30pm

Oly/CFFB Class – 6:30pm

12

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Bootcamp-7pm

13

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

Oly/CFFB Class – 6:30pm

14

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Bootcamp - 7pm

15

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

16

CF Kids – 9am

Buti Yoga – 10am

CF WODs – 11am,12pm

Yoga for Athletes – 11:00am

Free CF Beginners class at 10am

17

Open Gym 8:30am – 1pm

Boxing – 11am

18

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CFKids – 4:30pm

Buti Yoga– 5:30pm

Oly/CFFB Class – 6:30pm

19

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Bootcamp-7pm

20

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

Oly/CFFB Class – 6:30pm

21

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Bootcamp - 7pm

22

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

23

CF Kids – 9am

Buti Yoga – 10am

CF WODs – 11am,12pm

Yoga for Athletes – 11:00am

Free CF Beginners class at 10am

24

Open Gym 8:30am – 1pm

Boxing – 11am

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CFKids – 4:30pm

Buti Yoga– 5:30pm

Oly/CFFB Class – 6:30pm

26

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Bootcamp-7pm

27

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

Oly/CFFB Class – 6:30pm

28

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Bootcamp - 7pm

29

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

30

CF Kids – 9am

Buti Yoga – 10am

CF WODs – 11am,12pm

Yoga for Athletes – 11:00am

No Beginners Class Today!

31

Open Gym 8:30am – 1pm

Boxing – 11am

Notes: Check www.kqcrossfit.com for schedule changes

Strongman Seminar open to everyone at 6:30pm on Monday, August 4th

Beach WOD – Evanston, IL - August 9th. Leaving at 5:30am

Pricing Monthly unlimited: $85, Monthly unlimited discount (police, firefighter, military, student, (selected employers): $75, 55+ unlimited discount - $65,

3-month Unlimited: $220, 6-month Unlimited: $425 *Unlimited includes CrossFit, Bootcamp, Yoga, XY, Oly, Boxing

10 sessions *CrossFit only, *2-days per week Bootcamp only, *Yoga or XY only, *Oly only, *Boxing only: $50, *5-days per week Bootcamp only - $75, 5 sessions - $30

Drop-In rate: $8 per session (after 1st session), CF Kids: $50 per month, Family Rate: (2-person) - $135 – Each additional family member $30 per month.

$5 per month discount for those set up for autopay – Excluding the $50 – 10 session option & $30 – 5 session option

May 2014-Members of the Month

 

 

 

 

May 2014 Member of the Month: Joy Evans

 

How did you get involved in Crossfit?

My husband Chris had been doing it for a few months. He told me I should just try it during Christmas break. I was only going to go a couple times and if I liked it I would start going in the spring. My first day I fell in love! Yes I was extremely sore I hadn't done much in a long time, but I became addicted almost instantly!

 

What was your first WOD/experience?

I don't remember the exact WOD but I do remember lots is squats! Well it seemed like a lot then!

 

When did you start coming to KQCF?

December 23 of last year.I only remember that II could barely sit at Christmas!

 

What are you short-term and long-term CrossFit goals?

My pull-ups have come a long way but I would to get more than one done at a time. Long-term... Well, my main goal was to live a healthier life. I feel like I'm off to a great start.

 

What is your favorite / least favorite WOD/movement?

I really enjoy any kind of lifting...I would have to say after 14.5 I really dislike bar facing burpees... Any kind of burpees really.

 

What do you do for a profession outside of CrossFit?

I work at prince of peace preschool and child care. I'm an assistant volleyball coach and I'm also a distributor for thirty-one and advocare.

 

What are your hobbies outside of CrossFit?

I love to paint.. I guess that might be obvious now. I also love playing volleyball. I play all year round indoor and sand. These are at the gym but I love boxing, xy, and Buti yoga!



How has CrossFit changed your life/mindset/etc?

Before I kept making excuses for not working out.

"Too expensive"

"I don't want to drive there"

"I have bad knees"

You name it I said it!

Now I can't wait to go to the gym and see how far I can push myself.

I feel stronger and more confident everyday.

 

Tell us 5 things we don't already know about you?

1) I'm one of five in my family (3brothers 1sister)

2) I know how to swing dance (well I use too)

3) I have a degree in interior design

4) I worked as a camp counselor in Pennsylvania for 8 summers.

(Chris and I met there)

5) I have two little girls. Taylor is 4

Reagan is almost 2.



Do you eat Paleo? What is your favorite paleo/non-paleo meal?

I do make some Paleo meals and snacks but other than that not really. I like cheese too much! I love a good steak with a baked sweet potato and green beans!  My favorite non Paleo is pizza... Hawaiian with jalapenos



 

 

 

May 2014 Member of the Month: Chris Evans

 

How did you get involved in Crossfit?

I have driven past the building every morning on my way to the gym that was open just down the road and I saw all these people at 5am doing some interesting things. Plus seeing it on TV made me more interested in it. After unfortunately talking with Dan on Saturday afternoon, I decided to come on a Sunday to check it out and came back the next day.

 

What was your first WOD/experience?

I don't specifically remember what the WOD was that morning. But I do remember doing a lot of Pistols and making some unique noises walking down the stairs for the next couple of days

 

When did you start coming to KQCF?

June of 2013

 

What are you short-term and long-term CrossFit goals?

My short term and long term goals sort of go hand in hand. I just want to consistently improve each day, physically and mentally.

 

What is your favorite / least favorite WOD/movement?

My favorite movements are chin/pull ups, double unders, cleans and something with running in it. Least favorite is anything squatting ie overhead squats, yuck...

 

What do you do for a profession outside of CrossFit?

I work at Ashford University, and I coach high school basketball at Prince of Peace.

 

What are your hobbies outside of CrossFit?

Movies, sleeping, being with my family, reading.



How has CrossFit changed your life/mindset/etc?

It's something I enjoy doing since it's competitive by testing yourself and against others. It has allowed me to do things that at first I wasn't too sure if I would be able to do because of my height. But I can relate to the environment that you are putting yourself through during a workout because of my basketball background.

 

Tell us 5 things we don't already know about you?

-I'm from Australia

-I played college and professional basketball

-I'm an only child

-I've played against or with 11 former or current NBA players.

-and I'm planning travelling to Gallipoli, Turkey next year with my father in April.



Do you eat Paleo? What is your favorite paleo/non-paleo meal?

My wife and I have tried some paleo and in all honestly it tastes very dry. I don't think I could every do a complete challenge. My favorite non-paleo meal is a good roast lamb or fish & chips from the corner store sitting on the beach back home.




 

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