June 29th KILO Sturgis Throwdown!  Click HERE for more information or to register! still need one more female to step up for the scaled portion.

RX:  Power Snatch 3×2@ 90% then 2×2 Snatch @ 90%. Then, for time 20 Thrusters (35/52)), 30 Burpee Pull Ups, 40 Kettlebell Swings (35/55), 50 Double Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap

Gold:  Power Snatch 3×3 then 2×3 Snatch . Then, for time 20 Thrusters (30/40), 30 Burpee Pull Ups, 40 Kettlebell Swings (35/55), 50 Double Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap

Silver:  Overhead Squats 5×10. Then, for time 20 Thrusters (20/25), 30 Burpee Pull Ups, 40 Kettlebell Swings (25), 50 Single Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap

Endurance:  100 Overhead Lunges (20k)

Post WOD:  Hallow body Rocks x100

BWC : 13, 9, 8, 7, 7

TTB

Knee to Elbow

Knee ups

We need a couple females to compete with some males for the scaled comp at kilo, if your interested post to the blog…come on ladies we need your help, register here June 29th KILO Sturgis Throwdown!  Click HERE for more information or to register!

RX:  Overhead Press 3×3@ 90% Superset Kipping Handstand Push Ups 3×10.  Then, with 20min on the clock run 1.5 miles and complete as many Muscle ups as possible in the remaining time. Score is Muscle ups

Gold:  Overhead Press 3×5 Superset Kipping Handstand Push Ups 3×10.  Then, with 20min on the clock run 1.5 miles and complete as many Chest To Bar Pull Ups as possible in the remaining time. Score is Chest To Bar.

Silver:  Overhead Press 3×10 Superset Inverted V Push ups 3×10.  Then, with 20min on the clock run 1.5 miles and complete as many Pull Ups as possible in the remaining time. Score is Pull Ups

Endurance:  3 rounds of 20 Back Squats with barbell and 20 Double Unders.

Post WOD: 3x10sec front lever holds and 3×10 sec back lever holds

BWC: Since we have HSPU inside of the workout we will count this as your BWC, Scale accordingly.

RX:  Back Squats3×3 @90% and Box Back Squats 3×3 @90%. Then, 21-15-9 Hang Power Cleans (45/70) andDecline Push ups. 10 burpee penalty on the spot if bar is dropped in Hang Power Cleans.

Gold:  Back Squats3x5 and Box Back Squats 3×5. Then, 21-15-9 Hang Power Cleans (35/52) and Decline Push ups.

Silver:  Back Squats 5×10. Then, 21-15-9 Hang Power Cleans (20/30) and Push Ups.

Endurance:  5x30sec. Sprints, Lateral Over Box Jump 3×3.

Post WOD: 3x20sec tuck planks

BWC: 5, 4, 3, 2, 2

Ring Muscle up

Muscle up progression

Pull ups and Dips

For those of you that are not participating in the Alive and Running 5k…

Partner Workout: 2 person Teams—Share work load evenly, one person working at a time

5 rounds for time:

60 KB Snatches (so, ES 15 for an individual)(35/50)

60 SDLHP with KB (35/50)

200 yard farmer carry (15/20)

60 Wall Balls (14/20)

60 Pull Ups

**Modify as needed**

Have a great weekend everyone!! Happy Fathers Day to those out there!  

 
Alive and Running 5k this Saturday!  http://www.aliveandrunningiowa.com    You can register on site!  If you plan on registering Saturday morning, please be at the Community School by 6am because registration ends at 7am!  Please allow time to park, walk to registration, register, etc

June 29th KILO Sturgis Throwdown!  Click HERE for more information or to register!

Rx: Clean & Jerk + Power Jerk 5×1 @ 50%. Then, 5 rounds for time of 10 Deadlifts, 10 Hang power cleans, 10 Overhead Squats. All weights are 40/60k. 100m run for every drop.

Gold: Clean & Jerk + Power Jerk 5×1. Then, 5 rounds for time of 10 Deadlifts, 10 Hang power cleans, 10 Overhead Squats. All weights are 30/40k. 100m run for every drop.

Silver: Med ball cleans 5×10. Then, 5 rounds for time of 10 Deadlifts, 10 Hang power cleans, 10 Overhead Squats. All weights are 20/30k. 100m run for every drop.

Post WOD: L-Sit 3x30sec

BWC: WALL BALLS 21, 13,12,11,11

Yoga 530 am

RX, GOLD: OPEN GYM 4-630PM

SILVER / BEGINNERS: Medball cleans, Kipping KTE, Hspu Progressions. 530-630

SKILL CLASS: TTB, Bench Press. 4-5pm

June 29th KILO Sturgis Throwdown!  Click HERE for more information or to register!

Alive and Running 5k this Saturday!  http://www.aliveandrunningiowa.com    You can register on site!, Lost Island Water Park Afterwards. 

RX:  Power Snatch + Snatch + Snatch Balance 5×1 @ 50%. Then, 21-15-9 Push Press (35/52) and Box Jumps(24/30). Time cap 7min.

Gold:  Power Snatch + Snatch + Snatch Balance 5×1. Then, 21-15-9 Push Press (30/42) and Box Jumps (20./24). Time cap 7min.

Silver:  Power Snatch + Snatch + Snatch Balance 5×1 @ 50%. Then, 21-15-9 Push Press (20/30) and Box Jumps. Time cap 7min.

Endurance:  Pro Agilityx5, T-Testx5, 3×100 yd Sprints.

Post WOD: Hollow Body Rocks x 100

BWC: Since no one did Row for cal today we will have it again today, I know time was short, reps same as yesterday 30,35,40,45,50

June 28th KILO Sturgis Throwdown!  Click HERE for more information or to register!

Alive and Running 5k this Saturday!  http://www.aliveandrunningiowa.com    You can register on site!

we are de-loading this entire week make sure you are not going over what is programmed !!! NO EXCEPTIONS

RX:  5×5 Handstand Push Ups Super Set With 5×5 Weighted Dips. Then, 50 Wall Balls (14/20), 60 KettleBell Swings (35/55), 70 Lunges w/KB, 80 Push Ups, 90 Burpees, 100 Double Unders. Time Cap 25min.

Gold:  5×5 Handstand Push Ups Super Set With 5×5 Dips. Then, 50 Wall Balls (14/20), 60 KettleBell Swings (35/55), 70 Lunges, 80 Push Ups, 90 Burpees, 100 Double Unders. Time Cap 25min.

Silver:  5x5sec Handstand Holds Super Set With 5×5 Box Dips. Then, 30 Wall Balls(10/14), 40 KettleBell Swings (25/35), 50 Lunges, 60 Push Ups, 70 Burpees, 80 Single Unders. Time Cap 25min.

Endurance:  100yd Bear Crawl and 1 mile run for time

Post WOD: Reverse Hyper x 50

BWC: Cal Row 30,35,40,45,50

Yes I know this is out of order but due to the wod we will change the order this week.

June 28th KILO Sturgis Throwdown!  Click HERE for more information or to register!

Alive and Running 5k this Saturday!  http://www.aliveandrunningiowa.com    You can register on site!

Rx make sure you are staying at your 50%, do not go over it !!!!

RX:  Back Squats 5×5 @ 50%. Then, “Nicole” 20min As Many Rounds As Possible of 400m run and Max Pullups. Score is total pullups. You must do a 400m run every time you drop off of the bar.  Refer to 8/20/2012.

Gold:  RX

Silver:  Back Squats 5×10. Then, “Nicole” 20min As Many Rounds As Possible of 400m run and Max Pullups. Score is total pullups. YOU must do a 400m run every time you drop off of the bar.

Endurance:  1000m row and 50 Barbell thrusters

Post WOD: 3X20 SEC Tuck Planks

BWC: WEEK 4: 4,3,3,2,2

Bar Muscle ups

Banded Bar Muscle ups

Jumping Bar Muscle ups

WOD : Lumber Jack 20 / Scale as needed

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m