Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

WOD-September 30-2014

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

Partner Sleds: 2 x (100M Sled Push/100M Tire Flip)

Skill - AMRAP 4 DUs



OH Squats 115/80




Skill - Rope Climbs WEAR TALL SOCKS!!!!


Powerfit Games WOD #4

5 rds for time

4 x 40 ft sprint

20 KB Swings 53/35

20 Situps

WOD-September 29-2014

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

Strength - AMRAP 6 - 2 mins Bench Press 155/75, 2 mins OH Press 95/65, 2 mins Strict Pullups

Partner WOD

For time:

Run 800M

80 Front Squats 115/80

80 Goblet Squats 53/35

60 Power Cleans 115/80

60 Med Ball Cleans 20/14

800M Run



Skill - Tabata Terminators (4-ct) x 8


Powerfit Games WOD #3

5 rds for time

250M Row

20 Weighted Lunges 30/20# DB

10 HR Burpees


WOW (Workout of the Week)


For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Extra Workout - Sometime this week....

2014 LuRong Challenge WOD 4- Peranormal


Progressive AMRAP:

Block and Repetition Progression

Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete may rest with any remaining time during each block.
Block 1
9 Thrusters
27 Double/Single Unders
Block 2
11 Thrusters
33 Double/Single Unders
Block 3
13 Thrusters
39 Double/Single Unders
Block 4
15 Thrusters
45 Double/Single Unders
Block 5
17 Thrusters
51 Double/Single Unders
Block 6
19 Thrusters
57 Double Unders/Single Unders

If an athlete is able to complete block 6 he/she will continue in the same pattern until they are unable to complete the block before time runs out. For each additional block earned add 2 Thrusters and 6 Double/Single Unders to the rep pattern.

Movement Details - Men

Level III (3)
Thrusters- 95lbs
Double Unders
Level II (2)
Thrusters- 75lbs
Double Unders
Level I (1)
Thrusters- 55lbs
Single Unders

Movement Details - Women

Level III (3)
Thrusters- 75lbs
Double Unders
Level II (2)
Thrusters- 55lbs
Double Unders
Level I (1)
Thrusters- 35lbs
Single Unders



WOD-September 28-2014

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




3/4 x BW Power Cleans

BW Bench Press

1.5 x BW Deadlift

WOD-September 27-2014

CF Kids: 9am Open Gym: 10am - 1pm


Every 2 mins for as long as possible

0-2 mins

2 Rope Climbs

2 Front Squats 185/130

2-4 mins

2 Rope Climbs

4 Front Squats 185/130

4-6 mins

2 Rope Climbs

6 Front Squats 185/130

.....keep going up by 2 on the front squats until cannot complete in 2 mins


WOD-September 26-2014

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

Skill - For time: Run 800M


"The Seven"

7 rounds for time


7 Thrusters 135/95

7 K2E

7 Deadlifts 245/155

7 Burpees

7 KB Swings 70/53

7 Pullups



Skill - Same as CF


5 rounds for time

20 Ring Rows

10 Turkish Getups 20#

5 Renegade Rows 40/25


WOD-September 25-2014

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

Skill/Strength - KB SDHP 70/53 - 40 for time

Strength - 4 x 4 Squat Cleans

WOD (Record total rounds/reps for ea AMRAP)


10 Ring Pushups

10 Power Snatches 95/65

Rest 1 min


10 Cal Row

10 T2B

Rest 1 min


10 Box Jumps 24/20

10 DUs



Skill - Same as CF



5 Burpees

7 Box Jump Overs 24/20

9 Goblet Squats 53/35


WOD-September 24-2014

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

Skill - AMRAP 4 DUs

Strength - OH Walking Lunges 5 x 4 (2 ea leg)


FGB Style - 3 rounds - 1 min at ea station for total reps

1) Manmakers 40/25

2) Power Cleans 95/65

3) Front Squats 95/65

4) Reverse Burpees

5) V-Ups

6) Rest



Strength - OH Walking Lunges  w/25# plate - 30 for time (15 ea leg)


3 rounds for time

200 Single jump rope

100 Situps

50 Lunges

25 K2E

WOD-September 7-2014

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


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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