Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

info@kqcrossfit.com

WOD-April 25-2015

Don't forget to RSVP!!

Open gym: 9am-12pm

WOD

For time

Run 1000M

50 KB Swings 70/53

Row 1000M

WOD-April 24-2015

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)

CROSSFIT

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

WOD

AMRAP 3

5 HSPUs

10 Ring Dips

15 K2E

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

 

BOOTCAMP

Skill - 4 x 10 Ab Sliders

WOD

3 rds for time

Run 400M

21 Box Jumps 24/20

12 Pullups

 

WOD-April 23-2015

Don't forget to RSVP!!!

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

Bootcamp: 6am (Bootcamp WODs can be done during any CF WOD time)

Open Gym: 6:30pm-7:30pm

CROSSFIT

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%

WOD

"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

 

BOOTCAMP

Skill - Same as CF

AMRAP 15

100 DUs (or x 3 singles)

....then

1-2-3-4-5-6-7-8-9-10

HR Pushups

Air Squats

.....then

100 DUs

 

 

WOD-April 22-2015

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)

Accelerated Sports Performance & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

CROSSFIT

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

5) Run

6) Rest

 

BOOTCAMP

Partner Skill - Squat to Overhead Throws w/med ball - 15 each partner

Partner WOD

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)

 

 

WOD-April 21-2015

Don't forget to RSVP!!

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

Bootcamp: 6am (Bootcamp WODs can be done during any CF WOD time)

Boxing: 6pm (1.5 hour class)

Open Gym: 6:30pm-7:30pm

CROSSFIT

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

WOD

For time

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...

 

Bootcamp

Team Skill - Same as CF

WOD

AMRAP 15

Bearwalk (Wall - Wall)

30 KB Swings 53/35

Frog Jump (Wall - Wall)

30 Situps

WOD-April 20-2015

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)

Accelerated Sports Performance & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

CROSSFIT

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

WOD

"Amanda"

For time

9-7-5

Ring MUs  Int: Burpee C2B  Beg: Burpee Pullups (or kip swings)

Snatch 135/95  Int: 95/65  Beg: 55/35

 

BOOTCAMP

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

WOD

5 rds for time

300M Run

20 OH Walking Lunge w/45/25# plate

10 Hand Release Burpees

 

WOW(Workout of the Week)

"Gallant"

For time

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.

 

RSVP-Please

All, We need all members to RSVP for class!

For any class, particularly 12pm and 6:30pm, if we have no one listed as attending the class, we will not have coaches available....so no class.

We have a similar need for the busy classes. We should not have 4 people RSVPd and end up with 10-12 people.

You can RSVP...it's not that hard.


Please RSVP at least 1-2 hours prior to class...NOT 10 mins before class.
Thank you!!

 

WOD-April 19-2015

Open Gym: 8:30am-1pm

Boxing: 11am(1.5 hour class)

WOD

5 rds for time

20 Wall Balls 20/14

20 SDHP 75/55

20 Box Jumps 24/20

20 Push Press 75/55

20 Cal Row

Rest 1 min between rounds

March 2015 PR Board

March PR Board was full! Now let's fill up April.

 

 

 

Membership Payment Update

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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