Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

info@kqcrossfit.com

WOD-July 28-2015

Don't forget to RSVP for class!

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

Bootcamp: 6am, 7:15am

Boxing: (1.5 hour class)

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

CROSSFIT

Strength1-3 x 5 Sotts Press(behind the head)

Strength2-4 x {1 muscle snatch + 2 snatch balance}

WOD

4 rds for time

15 Thrusters 95/65

15 Pullups

 

BOOTCAMP

Partner Skill- Boxing Abs-15 reps each

WOD

5 rds for time

5 Med Ball Burpees

10 Reverse Burpees

15 Burpee Box Jumps 24/20

WOD-July 27-2015

Don't forget to RSVP for class!

CF WODs: 5,6,8,9am 4pm, 5:30pm(Coach Ross will be available for Olympic lifting instruction during 9am class today) NOON CLASS is CANCELLED!

Bootcamp: 6am, 7:15am

Accelerated Sports Performance & Oly: 6:30pm

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

CROSSFIT

Strength1-Box Squat 5x5

Strength2-WTD Step Ups 5x4

WOD

AMRAP 12

10 Hollow Rocks

20 Pushups

30 DUs

 

BOOTCAMP

Skill-50 Hollow Rocks for time

WOD

5 x AMRAP 3

3 Pullups

6 Pushups

9 Squats

Rest 1 min between AMRAPs

Score is total rounds & reps

 

WOW(Workout of the Week)

"The Sandwich"

For time

80 Cal Row

40 S2OH 155/105

80 Deadlifts 155/105

 

WOD-July 26-2015

Don't forget to RSVP!

Open Gym: 8:30am-11am

Boxing: 11am(1.5 hour class)

WOD

4 rds for time

5 Power Cleans 135/95

10 Front Rack Reverse Lunge 135/95

15 Bar-Facing Burpees

WOD-June 25-2015

Don't forget to RSVP! Good luck to everyone running the Bix 7 today!

Open Gym: 9am-12pm

WOD

"Nolan"

For time:

Follow each run with 10 Pullups, 20 Pushups, 30 Situps

1) 200M

2) 400M

3) 800M

4) 1 Mile

5) 800M

6) 400M

7) 200M

 

WOD-July 24-2015

Don't forget to RSVP for class!

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

Bootcamp: 6am

BC for Ryde: 7:15am

CROSSFIT

Skill-4x3 GHD Med ball throws

Strength-EMOM 10-Even-5 BB Bent Over Row (build to max), Odd-2 Split Jerks(build to max)

WOD

For time

100 OH Squats 95/65*

*Any time the bar leaves the overhead position, perform 10 T2B

 

BOOTCAMP

Skill-Same as CF

Partner WOD

4 rds for time

Run 800M

30 DB Push Press 40/25

30 Box Jumps 24/20

 

 

WOD-July 23-2015

GOOD LUCK TO ASHLEY, DREW & JOHN on the 400 sprint up Brady tonight!!

Don't forget to RSVP for class!

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

Bootcamp: 6am

BC for Ryde: 7:15am

 

CROSSFIT

Skill-Tabata Row for Cal

Strength-6 x 3 Squat Cleans(Build to Max)

WOD

3 rds for time

21 Cal Row

15 Box Jumps 24/20

9 Hang Power Cleans 135/95

 

BOOTCAMP

Skill-Same as CF

WOD

AMRAP 15

Bearwalk(wall-wall & back)

5 Ring Pushups

10 Goblet Squats 53/35

15 KB Swings 53/35

20 KB SDHP 53/35

 

WOD-July 22-2015

Don't forget to RSVP for class!

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

Bootcamp: 6am

BC for Ryde: 7:15am

Accelerated Sports Performance & Oly: 6:30pm

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

CROSSFIT

Strength1-1RM Power Snatch

Strength2- EMOM 10

3 Power Snatch @ 70% of Max, 3 SF Bodybuilders

WOD

AMRAP 12

5 Squat Snatch 95/65

20 Hollow Rocks

 

BOOTCAMP

Skill-3 x 10 Ab Rollers

WOD

Tabata-32 rds-(20 secs/10 secs)

8 x Sledge Strikes

8 x Jumping Squats

8 x Ground-to-Overhead w/25# plate

8 x Lateral Hops over Parallette

WOD-July 21-2012

Don't forget to RSVP for class!!

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

Skill-Work on HSPUs and HS  Walks

Skill2-3 x{20 WTD Sit-ups/20 Supermans}

WOD

5 rds for time

20 Reverse Lunges w/45/25# plate

10 HSPUs

5 Manmaers

 

BOOTCAMP

Skill2-Same as CF

WOD

AMRAP 15

100 DUs

75 Slam SItups 20/14

50 burpees

25 Wall Balls 20/14

max Pushups in remaining time

 

 

 

 

 

 

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!!

 

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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