Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

info@kqcrossfit.com

WOD-September 18-2014

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

Don't forget! Advocare Mixer: 6:30pm...bring your friends to hear about all the Advocare products. Great people with inspirational stories on how they got involved with Advocare.

Skill -AMRAP 4 DUs

Strength - Weighted Pushups - How heavy can you go for 5 reps?

2014 LuRong Challenge WOD #2

9 Min AMRAP

Movement Details - Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details - Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

Bootcamp

Skill - Same as CF
WOD
4 rds for time
400M Run
Lunge Wall - Wall w/25# plate
50 Mtn Climbers (2-Ct)

 

WOD-September 17-2014

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

Skill - AMRAP 2 Box Jumps 24/20

Strength - OH Squats - 6 x 2

WOD - Tabata - 32 rds  - (20 secs work/10 secs rest)

8 x Hang Power Snatch 95/65

8 x SF Bodybuilders

8 x OH Squats 95/65

8 x Terminators(4-ct)

 

Bootcamp

Skill - Same as CF

WOD

AMRAP 12

5 Parallette Shoot Throughs

5 Manmakers 40/25

10 Alternating DB Snatch 40/25

10 Jumping Squats

WOD-September 16-2014

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

Skill - Pullup Development Program - 8 reps

Strength - 5 x 3 Bench Press

WOD

2014 Lurong Challenge WOD #1

13 Min Time Cap for total reps/cals

Movement Details - Men

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Movement Details - Women

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

 

Bootcamp

Team Skill - Wheelbarrows (ea person is the wheelbarrow x 5) for time

Partner WOD for total rounds

AMRAP 15

Partner A: Performs Frog Jump Wall - Wall & Back

Partner B: Follows partner A performing a Farmers Carry (use heaviest KBs possible)

Switch when both Partner A & B return to the start

 

 

 

 

WOD-September 15-2014

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

2014 LuRong Paleo Challenge Begins...Don't forget to weigh and measure this week!

Skill - 30 SealFit Bodybuilders for time

Strength - Pause Squats 5 x 3 (Back squat with 3 second pause at the bottom before driving up through the heels)

WOD

AMRAP 20

5 Power Cleans 145/100

10 T2B

15 Wall Balls 20/14

 

Bootcamp

Skill - Same as CF

WOD

21-18-15-12-9

Pushups

Alternating Pistols

V-Ups

 

WOW (Workout of the Week)

For time

21 Deadlifts 225/155

Run 400M

18 Deadlifts

Run 400M

15 Deadlifts

Run 400M

12 Deadlifts

Run 400M

WOD-September 14-2014

KQCF is CLOSED Friday thru Sunday due to athletes competing in the Granite Games. We will reopen at 5am Monday, Sept 15th

WOD-September 13-2014

KQCF is CLOSED Friday thru Sunday due to athletes competing in the Granite Games.

WOD-September 12-2014

KQCF is CLOSED Friday thru Sunday due to athletes competing in the Granite Games.

WOD-September 7-2014

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

WOD

Granite Games Qualifier 2-16 min cap

50 Cal Row

20 Pullups

40 Back Squats 135/95

20 Pullups

30 Front Squats 115/75

20 Pullups

20 OH Squats 95/65

20 Pullups

 

 

 

 

 

 

September 2014 Schedule

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.

 

 

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