October 20

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Congrats to Janine Wasson, Julie Ormsby, Rick Colton, and Liz Lloyd who all ran the Des Moines Marathon this past Sunday. Takes some serious mental toughness to accomplish a great challenge like that. I am proud of all of you.

November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 11th Veterans Day WOD

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

RX:  Clean and Jerk 5×1@ 9 RPE. Then, for time run  1 mile, 10 Hang Power Clean and Jerks (65/100), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap. Refer to 4/21/2014

Gold:  Clean and Jerk 5×3@ 9 RPE. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (50/80), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap.

Silver: 5×3  Clean and Jerk progressions. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (bar), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap.

Endurance: 400m lunges

Post WOD  : 3×10 Russian Twists (heavy)

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October 18

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Please message Julie on FB or when you see her next time wish her luck and on her very first Marathon she will be completing on Sunday. She has worked hard and will do great. We are very proud of you Julie.

October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 11th Veterans Day WOD

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

WOD will be posted in the morning :)

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October 17

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Congratulations to Coach Seth and his Family as they added another member to their family with the birth of their second child Hensley Grace Rehn.

October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 11th Veterans Day WOD

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

Rx:  Friday 4×2 Jerk then 4×3 OHP @ 9 RPE. With a 10min Clock Run 400m, row 500m, 100 double unders, run 400m, row 500m , 100 double unders. 10min cap

Gold : 4×3 Jerk then 4×3 OHP @ 9 RPE. With a 10min Clock Run 400m, row 500m, 100 double unders, run 400m, row 500m , 100 double unders.

Silver : 4×3 Jerk then 4×5 OHP. With a 10min Clock Run 400m, row 500m, 100 Single unders, run 400m, row 500m , 100 Single unders.

Post WOD : 50TTB

 

 

 

 

 

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October 16

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Congratulations to Coach Seth and his Family as they added another member to their family with the birth of their second child Hensley Grace Rehn.

October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 11th Veterans Day WOD

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

Oen Gym 5am-630pm

Mobility WOD 6am and pm

Kilo Kids : No class this week

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October 15

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October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

Rx: 4×3 Back Squat @9 RPE. Then, for time 15 Thrusters (30/40), 3 Legless Rope Climbs. 12 Thrusters, 2 Legless Rope Climbs, 9 Thrusters, 1 Legless Rope Climb 15′ 10min Cap. refer to Dec. 17, 2013.

Gold  : 4×3 Back Squat @9 RPE. Then, for time 15 Thrusters (30/40), 3 Rope Climbs, 12 Thrusters, 2 Rope Climbs, 9 Thrusters, 1 Rope Climbs. refer to Dec. 17, 2013.

Silver : 4×5 Back Squat Then, for time 15 Thrusters (20/30), 15 Pullups, 12 Thrusters, 12 Pull Ups, 9 Thrusters, 9 Pull Ups refer to Dec. 17, 2013.

Endurance : 1.5mile run

Post WOD : 3×50 Banded RDL

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October 14th

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October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

RX: Every Minute on The Minute for 4 min. 2 Snatches @ 9 RPE. then, 4min Every Minute on The Minute of 2 Hang Power Snatches @ 9 RPE. Then, 7 rounds for time of 3 Muscle Ups, 6 Handstand Push Ups, 9 Toes To Bar. 12min cap. Refer to May13, 2013

Gold: Every Minute on The Minute for 4 min. 3 Snatches @ 9 RPE. then, 4min Every Minute on The Minute of 3 Hang Power Snatches @ 9 RPE.Then, 7 rounds for time of 3 Chest To Bar Pull Ups, 6 Handstand Push Ups, 9 Toes To Bar. 12min cap Refer to May13, 2013

Silver: 8×3 Snatch Progressions. Then, 7 rounds for time of 3 Pull Ups, 6 Push Ups, 9 Knees To Elbows.. 12min cap to May13, 2013

Endurance: 3x1000m Row (1:1)

Post WOD : 5×10 GHD Sit ups

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October 13

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October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

RX: Every Minute On The Minute for 4 min 2 Clean @9 RPE, then 4min Every Minute On The Minute of 2 Hang Power Cleans @ 9 RPE. Then, 10 rounds for time of 5 Deadlift. (70/100), 10 Chest To Bar Pull Ups, and 20 Walking Lunges. Time cap 12min cap. Refer to June 2, 2014

Gold: Every Minute On The Minute for 4 min 4 Clean @9 RPE, then 4min Every Minute On The Minute of 4 Hang Power Cleans @ 9 RPE. Then, 10 rounds for time of 5 Deadlift (60/80), 10 Pull Ups, and 20 Walking Lunges. Time cap 12min cap.

Silver: 8×3 clean progressions. Then, 10 rounds for time of 5 Deadlift (30/40), 10 Jumping Pull Ups, and 20 Walking Lunges. Time cap 12min cap.

Endurance: 50 Double unders and pro- Agility x6

Post WOD : 3×50 Hollow body Rocks

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October 11th

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Bring a Friend Day at 8am Regular Class Programming at 915

October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

Rx : 5 OHP + 3 Push Press @ 8RPE. Then, 25 Bar Muscle ups, 50 over box jumps (24/30), 100 Hang Powr Cleans (35/50). 30min cap

Gold : 5 OHP + 3 Push Press @ 8RPE. Then, 25 CTB, 50 over box jumps (20/24), 100 Hang Powr Cleans (30/40)

Silver : 5 OHP + 3 Push Press. Then, 25 Pull ups, 50 over box jumps (20), 50 Hang Powr Cleans (Bar)

Post WOD  : 5×10 sec L sit

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October 10th

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October 19th CrossFit 2.2 Weightlifting Clinic Sign up in Zen

November 1 CrossFit 2.2 Halloween Party

November 7-9th Field of Teams Competition

November 14-15th CrossFit 2.2 Competitors Camp Sign up in Zen

Rx : Power Snatch + hang Power Snatch 3×2 @ 8RPE. EMOM 30min 5 WALLBALLS (14/20) (12′) and 25ft HSW.

Gold : Power Snatch + hang Power Snatch 3×2 @ 8RPE. EMOM 30min 5 WALLBALLS (14/20) (10′) and 5 wall Walks.

Silver : 3×5 Snatch Progressions. EMOM 30min 5 WALLBALLS (10) (10′) and 3 Wall Walks.

Endurance : Bounds 3×20, pro agilityx4, t-test x4, short shuttle x4.

Post WOD : Ab Wheel 3×10

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October 9th

 

 

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Rest day

open gym 5am-630pm

mobity WOD 6am and 5pm

kilo kids 515pm

good work so far this week rest up and let’s Finnish it out

 

 

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