Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

WOD-November 24-2014

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

Skill - Bird Dogs 2 x 1 min ea side

Strength - 6 x 3 Push Press


5 rds for time

15 T2B

7 C&J 135/95 (Rx+ 155/110)



Skill/Strength - 3 x 8 DB Lateral Raise


4 rds for time

Weighted Lunges (Wood - Wall & Back) 40/25

30 Box Jumps 24/20

20 Jumping Pullups (Adv: Pullups)


WOW(Workout of the Week)

3 rds for time

50 GHD Situps

25 Strict HSPUs


WOD-November 23-2014

Open Gym: 8:30am-1pm Boxing: 11am XY: 11am Yoga for Athletes: 11:45am



5 Burpees

1 Rope Climb

30 DUs

WOD-November 22-2014

Open Gym: 10am-1pm *New* Spin/Bootcamp Circuit Workout: 9:45am - 10:45am



5 rds for time

20 Pullups

30 Pushups

40 Situps

50 Squats

*3 mins rest between rds


WOD-November 21-2014

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

Skill - 3 x 10 Lunge & Kick

Strength - 6 x 3 Box Squats


For time*

75 Thrusters 95/65 (Rx+ 115/80)

*Every time you stop perform 10 SealFit Bodybuilders



Skill - Same as CF


For time

150 Jump Rope (Adv: 50 DUs)

20 Wall Balls 20/14

150 Jump Rope

15 Wall Balls

150 Jump Rope

9 Wall Balls

150 Jump Rope



WOD-November 20-2014

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

Skill - 3 x 10 Rainbow Med Ball Slams


Strength - 6 x 2(Hang Power Clean, Front Squat, Hang Squat Clean)

WOD - Score is total rounds and reps for each AMRAP (2 scores)


10 Power Cleans 95/65

20 Cal Row 2 mins then


10 Floor Wipers 95/65 (2-ct)

20 Situps



Skill - Same as CF


Tabata (20 secs work/10 secs rest) - 32 rds for total reps

8 x Overhead Sledge Strikes

8 x Mtn Climbers(2-ct)

8 x Overhead Sledge Strikes

8 x Terminators(4-ct)

WOD-November 19-2014

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 - C2B Pullups - Perform 3-4 sets (5 w/overhand grip, 5 w/underhand grip, 5 w/alternate grip)

Strength - Deadlifts 1 x 8@50%, 1 x 6@60%, 1 x 4 @70%, 1 x 2@75%



Hang Power Snatch 95/65 (Rx+ 115/80)

20 Ring Pushups

30 Wall Balls 20/14



Skill - How high can you do a vertical jump? (3 attempts)


4 rds for time

30 Alternating DB Snatches 40/25

30 Alternating DB C&J 40/25

30 Alternating DB Press 40/25


WOD-November 18-2014

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

Skill - 1 min HS Holds x 3 (Advanced: Do HS Walks...see how far you can go?)

Strength - 6 x 2(Muscle Snatch-Snatch Balance-OH Squat)


For time







Skill - How far can you long jump? (3 attempts)


Partner WOD*


Goblet Squats 53/35


*Partner A does plank holds when not working

*Partner B does hollow rock holds when not working


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



November 2014 Members of the Month

November 2014 Member of the Month:Drew Matzen


Why did you choose CrossFit?

I was looking for something more than just home workouts. I researched a few places, came across CF and what their ideas were on different exercises, and  thought I’d give it a shot!


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

CF works better than my previous home workouts because it adds the social element to it. Nothing better than going to the gym with like minded people who are all supportive and there for the same reasons you are!


What are the main benefits of CrossFit?

CF has the obvious physical benefits, but it also has mental benefits as well. CF teaches you that you are capable of much more than you could even imagine.


What makes CrossFit unique? CF is unique because it constantly blends a mix of cardio, strength, and skills that have benefits outside the gym. You never know what challenges the WOD holds until you see it posted on the board!


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

Where can I begin? CF has changed my life physically, emotionally, and socially in so many ways. I would never have imagined that I could do some of the things we do at CF before I started. Everyone is supportive and just fun to workout with, which is what I think really convinced me to join KQCF. Since I joined in January, CF has affected me in every way, inside and out. If you put your mind to it, CF has shown me that anything is possible.







November 2014 Member of the Month:Kim Kuehl





I chose Kings and Queens CrossFit for a few reasons.  I was currently going to a gym that offered bootcamp classes 2 days a week at 6pm, due to my schedule (and kid’s schedule), it was hard for me to make that time, so I found myself only going maybe one time a week.  A friend told me that there were bootcamp classes offered at your gym in the morning at 6am. I called, did the one free day thing, and thought.... this may work for my schedule..... Perfect! And to top it off, I work at Today's Dental, which is right down the street!  I love it.  I have conquered climbing the rope and my next goal is to be able to do pull-ups!  Who thought at age 43 this was possible! I absolutely love my instructor Zandra and the girls that I work out with are priceless!  We make each other accountable for being there everyday...that's what motivates me!

















Bring a Buddy - November 2014

November is Bring a Buddy Month!

If you bring in a buddy to try out a class and they join for at least a one month membership, you will get your next month for 1/2 price! (Applies to people...not dogs!)

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