Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

WOD-December 21-2014

Open Gym: 8:30am - 1pm Boxing: 11am NO YOGA TODAY.. Rescheduled for Monday at 5pm



100 Wall Balls 20/14

100 KB Swings 53/35

Max reps Power Snatch 115/80 with remaining time

WOD-December 20-2014

Open Gym: 9am - 12pm Ryde/KQCF Circuit (Ultimate Bootcamp) - 9:45am CF Fundamentals: 11am


10 rounds for time

10 Burpees to a target 6" above reach

5 Reverse Burpees to a target 6" above reach

1 Rope Climb (Advanced: Legless)



WOD-December 19-2014

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

Skill1 - For time: Partner Carry x 4 ea partner (Wood - wall & back)

Skill2 - Work on L-Sits  How long can you hold? (Between boxes, on rings, on parallettes)


FGB Style - 3 rounds - 1 min ea station

1) Overhead Wtd Step Ups w/plate 45/25

2) Slam Situps 20/14

3) SDHP w/KB 70/53

4) Med Ball Cleans 20/14

5) Manmakers 40/25

6) Rest



Skill1 - Same as CF



Run wall-wall

10 Burpees

Run wall-wall

10 Reverse Burpees



WOD-December 18-2014

CF WODs: 5,6,8,9am 4pm & 5:30pm Bootcamp: 6am & 5:30pm No CF Kids tonight! Open Gym: 6:30pm-7:30pm

Partner Skill - 4 mins of Battling Ropes - Alternating Whips - Switch partners every min

Strength - 4 x 5 Bench Press



10 OH Squats 95/65

10 Pullups

10 Back Squats 95/65

10 K2E

10 Front Squats 95/65



Skill - Same as CF

WOD - "Kettlebell Bear"

For time*


KB SDHP (Go as heavy as possible)

KB Swings

Goblet Squats

*Do not set the kettlebell down.

WOD-December 17-2014

CF WODs: 5,6,8,9am 12pm 4pm & 5:30pm Bootcamp: 6am & 5:30pm Oly/CFFB: 6:30pm Open Gym: 6:30pm-7:30pm

Skill - AMRAP 4 - DUs

Strength - 4 x 2 - Squat Clean Thrusters

Partner WOD

5 rounds for time*

20 Thrusters 95/65

20 Cal Row

*Non-working partner is in plank hold



Skill - Same as CF



Wall Balls 20/14

Ground-to-Overhead w/Med Ball 20/14

Med Ball Cleans 20/14

Slam Situps 20/14

WOD-December 16-2014

CF WODs: 5,6,8,9am 4pm & 5:30pm Bootcamp: 6am & 5:30pm Open Gym: 6:30pm--7:30pm

Skill - Tabata - Hollow Rocks x 8

Strength - 5 x (1 Power Clean, 1 Front Squat, 1 Hang Squat Clean)



DB Hang Squat Cleans 40/25

Renegade Rows 40/25

Bar MUs



Skill - Same as CF



90 Jump Rope (or 30 DUs)

45 V-Ups

*Every min including the 1st stop and do 10 ring rows


WOD-December 15-2014

CF WODs: 5,6,8,9am 12pm Bootcamp: 6am & 5:30pm CF Kids: 4:30pm Oly/CFFB: 6:30pm Open Gym: 6:30pm-7:30pm CF Fundamentals: 6:30pm

Skill - AMRAP 3 - Box Overs 24/20

Strength -

Deadlift - 1 x 10, 1 x 8, 1 x 6

Push Press - 1 x 10, 1 x 8, 1 x 6


4 Rounds for total reps:*   (Count continues where you left off on previous AMRAP)


6 Deadlifts 115/75

6 Push Press 115/75

6 Box Jumps 24/20}

*Rest 1 min between rounds



Skill - For time: Partner Row - 2000M


4 rounds for time

25 Jumping Pullups

15 Plank Down and Ups

10 Thrusters 40/25


WOW (Workout of the Week)


1 min Squat Cleans 135/95

1 min Push Jerks 135/95

2 mins Squat Cleans

2 mins Push Jerks

3 mins Squat Cleans

3 mins Push Jerks





Congratulations to Campbell DenBesten! Third place All-Around in the State of Iowa.

Please come and teach us gymnastics!!!


December 2014 Members of the Month

December 2014 Member of the Month - Kelsey Dykema


1-Why did you choose CrossFit:

I watched the CrossFit games one night on ESPN and was blown away by how fit those people were. CrossFit offered a type of workout that I’ve never experienced before and I was bored with my current workout routine.

2-Why/how does CrossFit works better for you than previous gyms or programs you were involved with:

Before I started CrossFit, I was working out at a different local gym but only two times a week since that is the only time a morning class was offered. I wouldn’t say I’m a morning person, but I like to get up and get the workout over with for the day. The class was challenging but as I continued to go, I wanted more out of my workout and wanted more of a challenge. I got to the point where I was just bored and ready to stop exercising. After doing some research (and watching CrossFit games), I managed to get enough courage to check it out and I haven’t looked back since. For now, I do the bootcamp class at Crossfit everyday and sometimes the actual CrossFit WOD. The bootcamp class is tough and the workouts are different each day and are all equally challenging. I like how there is a class everyday and the other women who attend bootcamp motivate me to work hard.

3- What are the main benefits of CrossFit:

I believe that CrossFit pushes each individual to their max. What I find crazy is some workouts are only 10-15 minutes long but you are absolutely exhausted at the end. The exercises that CrossFit (and bootcamp) use will make you strong and tone without you even trying to improve a certain area of your body.

4- What makes CrossFit unique:

Being a member of a CrossFit box is like being a member of a small community. Everyone is so nice, encouraging, and loves working out just as much as you do. Some gyms you go to you don’t even talk to the other people there. I’m a talker and I like that I’ve made so many new friends so I always have someone to complain about the workout toJ. I know most of the workouts we do can be extremely tough and when I tell my friends about them, they think I’m crazy, but those other members at CrossFit find those crazy tough workouts just as much fun as I do.

5- How has CrossFit changed my life:

CrossFit has definitely given me the strongest body I’ve ever had. I can now do pull-ups, climb a robe, and a lot of other exercises with weights I never thought I could lift. I’ve also been introduced to different eating habits (paleo) that I probably wouldn’t have tried if I didn’t do CrossFit. For the record though, I am not paleo, I love pizza and Mexican food too much to be paleo, but I tried it and that’s all that matters.

I would really say that it has given me a new group of friends who hold me accountable when I decide to sleep in and not exercise. Zandra, my bootcamp coach, is really great and also makes sure we push ourselves in every workout, even when we are all so sore the warm-up exercises hurt. CrossFit was what I was looking for and yes, my hands are now full of calluses and most the time I am so sore I can barely walk in the door or lift my arms, it’s all totally worth it and I’ll keep coming back for more.


December 2014 Member of the Month - John Clausen


1. Why did you choose CrossFit?

Mike Kramer talked me into joining Kings & Queens CrossFit

2. Why/how does CrossFit works better for you than previous gyms or programs you were involved with?

Working out at a typical gym for over 15 years got me stronger in certain areas but when I started CrossFit I saw drastic increases in strength, speed and endurance. Since then, I have dropped seven minutes off my 5K, I ran my first ½ marathon with very little training and I ran my best time in the Bix this year.

3. What are the main benefits of CrossFit?

Some of the benefits of joining a CrossFit gym are the supportive atmosphere of the other members and coaches. I have also been able to tame my appetite and open my eyes to healthy eating.

4. What makes CrossFit unique?

CrossFit is unique to me because every day is a killer workout and pushes me 110%. I view it as a competition every day.

5. How has CrossFit changed their life (physically, emotionally, socially, etc.)

CrossFit has changed me in several ways. From dropping time off my miles to getting to a body weight that I haven’t seen since middle school.




2014 LuRong Paleo Challenge is Over!


Congratulations to all our 2014 LuRong Paleo Challenge participants! ....8 weeks is a long time.

Special kudos to the KQCF Top 3 Total Points Leaders (Points were achieved through a combination of daily diet scores as well as WOD scores)

1) Brian Hillman

2) Stephanie DenBesten

3) Alicia Mussman



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