Kings and Queens CrossFit
2007 Manufacturing Dr
Clinton, IA 52732
Don't forget to RSVP!!
Open gym: 9am-12pm
50 KB Swings 70/53
Don't forget to RSVP!!!
CF WODs: 5,6,8,9am 12pm 4pm, 5:30pm
Bootcamp: 6am (Bootcamp WODs can be done during any CF WOD time)
Skill - Wall Walks/Climbs - 4 x 3 (Work on getting chest all the way to wall) - Adv: Work on HS Walks - How far can you get away from the wall?
Skill/Strength - Ring Dips - 4 x 3 (Work on getting full depth and extension - Beg: Work on Ring Pushups
10 Ring Dips
20 Box Jumps 24/20
Rest 1 min
Repeat 2 more times starting where left off at the end of last AMRAP
Score is total rounds/reps over the 3 AMRAPs
Skill - 4 x 10 Ab Sliders
3 rds for time
21 Box Jumps 24/20
CF WODs: 5,6,8,9am 4pm, 5:30pm
Open Gym: 6:30pm-7:30pm
Skill/Strength - Turkish Getups - 3 x 5 reps (Use same weight throughout - focus on keeping arm straight on way up AND on way down)
Strength - Pause Squats (Back) - 3 secs
3 at 50% of max
3 at 60%
3 at 70%
3 at 80%
"Death by Thrusters"
Min 1 - 1 Thruster 95/65
Min 2 - 2 Thrusters 95/65
Min 3 - 3 Thrusters 95/65
.... Continue until cannot complete within minute - score is last minute where all reps are completed
Skill - Same as CF
100 DUs (or x 3 singles)
Accelerated Sports Performance & Oly: 6:30pm
Partner Carry/Partner Burpee Relay - Partner Carry Wood to wall & back then partner burpees Wood to wall & back until each partner has had 3 carries
WOD - FGB Style - 1 min ea station - No score - but no slacking until 1 min of rest
1) Sled Push
2) Tire Flip
3) Farmer Carry
4) Sledge Strikes
Partner Skill - Squat to Overhead Throws w/med ball - 15 each partner
2 rds - Partners advance to next station together. Score is total reps for both partners
Partner 1 does Station 1a for 30 secs while Partner 2 does Station 1b for 30 secs then they switch places until 1 min is completed
1a Reverse Burpees/1b Burpees
2a Jumping Lunges/2b Flutterkicks(2-ct)
3a Supermans/3b V-Ups
4a Wall Balls 20/14/4b Slam Situps
5a Inchworms/5b Hollow Rocks
6a Roll your Kick(2-ct)/6b Mtn Climbers(2-ct)
Boxing: 6pm (1.5 hour class)
Team Skill - Battling Ropes/Rope Climb (40 secs work/20 secs rest)
While one team member if double whips with battling ropes, others are taking turns climbing rope
100-80-60-40-20 DUs (or x 3 singles)
25-20-15-10-5 Med Ball Cleans
5-4-3-2-1 Dynamic Pushups
Start with....100 DUs, 25 Med Ball Cleans, 5 Dynamic Pushups...80 DUs, 20 Med Ball Cleans, 4 Dynamic Pushups...
Team Skill - Same as CF
Bearwalk (Wall - Wall)
30 KB Swings 53/35
Frog Jump (Wall - Wall)
Skill - Burgener Warmup - 5 reps each
Skill/Strength - EMOM 20
Even Minutes: 2 Hang Squat Snatch, 1 Full Squat Snatch
Odd Minutes: 12 Hollow Rocks
Ring MUs Int: Burpee C2B Beg: Burpee Pullups (or kip swings)
Snatch 135/95 Int: 95/65 Beg: 55/35
Skill - Metabolic Chain - (Inchworm Plank/ 5 Pushups/5 Reverse Lunge(L Leg)/5 Leg Lift(L Leg)/5 Reverse Lunge(R Leg)/5 Leg Lift(R Leg)) - Repeat with 4-3-2-1
5 rds for time
20 OH Walking Lunge w/45/25# plate
10 Hand Release Burpees
WOW(Workout of the Week)
Run 1 mile w/med ball 20/14
60 Burpee Pullups
Run 800M w/med ball
30 Burpee Pullups
Run 400M w/med ball
15 Burpee Pullups
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
Open Gym: 8:30am-1pm
Boxing: 11am(1.5 hour class)
20 Wall Balls 20/14
20 SDHP 75/55
20 Push Press 75/55
20 Cal Row
Rest 1 min between rounds
All, for your membership payments, if you have not already done so please get setup on Autopay with a credit/debit card. Much less hassle for you and I.
We are permanently offering the 1st 30 days at $45 for a new member so please encourage your friends to try us out.
There may still be confusion on the price of the 10 session option. As of December 1st, the 10 session option increased to $65. The 10 sessions option is good for 2 months. We also have added 2 x per month for $60.
For anyone that falls under the Unlimited Discounted option: the monthly fee is $80.
If you have questions regarding pricing, please see Coach LuAnn.
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2007 Manufacturing Dr - Clinton, IA, 52732 - (563) 242-1111 - firstname.lastname@example.org
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