crossfitiq

Wednesday 08/10/22

Wod - For Time

3 Rounds

1000m Row
30 Push Ups
20 Air Squats
10 Pull Ups

Buy Out - 800m Run

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Tuesday 08/09/22

Wod - For Time

27 Power Cleans @ 95/65
3 Lateral Burpees Over & Back
54 Double Unders
3 Lateral Burpees Over & Back
81 Singles
200m Run

21 Power Cleans @ 105/75
3 Lateral Burpees Over & Back
42 Double Unders
3 Lateral Burpees Over & Back
63 Singles
200m Run

15 Power Cleans @ 115/85
3 Lateral Burpees Over & Back
30 Double Unders
3 Lateral Burpees Over & Back
45 Singles
200m Run

9 Power Cleans @ 135/95
3 Lateral Burpees Over & Back
18 Double Unders
3 Lateral Burpees Over & Back
27 Singles
200m Run

crossfitiq

Monday 08/08/22

Strength - Build To Heavy (20-25mins)
Back Squats - 5sets x 3reps

Wod - For Time

Don’t Tase Me Bro!

4 Rounds

400m Run
20 WBS @ 30/20

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R.E.D. Friday - 08/05/22

Hero WOD - Tumilson

For Time -

8 Rounds

200m Run
11 DB Burpee Deadlifts @ 60/40

Dedicated to US Navy Special Warfare Operator Petty Officer 1st Class Jon ‘JT’ Thomas Tumilson, of Rockford, Iowa, who died on August 6th, 2011.

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Thursday 08/04/22

Wod -

4 Rounds

500m Row
25 Box Jump/Step Up Overs @ 24/20
20 Box Dips
15 DB Hammer Curls @ 35/20
10 Front Rack Alt. Rev. Lunges w/DBs

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Tues. 08/02/22

Skills/Strength -

Pull Ups - 5sets x 5+reps
SuperSet w/
Bent Over Barbell Rows - 5sets x 10-12reps

Wod - 15min. AMRAP

3-6-9-12-15-18 etc. until time expires*
Deadlifts @ 185/125
KBS @ 32/20
20 Double Unders

*Add 3 Reps per round.

crossfitiq

Monday 08/01/22

Congrats to all those that took part in Saturdays DekaFit gym course. Great job by everyone!!

Strength - Build To Heavy (20-25mins)
Back Squats - 5sets x 3reps

Wod - For Time

21-15-9-6-3

Hang Power Cleans @ 95/65
Push Ups
150m Run

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Happy Friday 07/29/22

Wod - For Time

Ablina

7 Rounds

7 Devil’s Press @ 40/25
14 Deadlifts @ 135/95
28 Crunches
100m Run

The Panathenaic Stadium in Athens Greece, built in the 6th century BC, was home to the Panathenaic Games thru the 4th century and hosted the 1st modern Olympic Games in 1896 and again most recently in 2004. It is also the finishing point for the annual Athens Classic Marathon.

crossfitiq

Thursday 07/28/22

Wod - For Time

Buy In - 300m Run

4 Rounds

200m Farmers Carry
5 Front Squats @ 135/95
10 Burpees Over Bar
15 Wt’d Sit Ups

Buy Out - 300m Run

crossfitiq

Wednesday 07/27/22

Strength - Build To Heavy Set

Push Press - 7sets x 4reps

Wod - For Time

50 Double Unders
50 Cal. Row
100m Run

40 Double Unders
40 WBS @ 20/14
100m Run

30 Double Unders
30 Deadlifts @ 135/95
100m Run

20 Double Unders
20 Pull Ups
100m Run

10 Double Unders
10 Clean & Jerk @ “ “
100m Run

crossfitiq

Tuesday 07/26/22

Wod - For Time

Christmas in July 2022!

1 Burpee
2 Inch Worms
3 KB Goblet Squats
4 KB Rev. Lunges
5 Hand Release Push Ups
6 Squat Jumps
7 KB Sumo DL High Pull
8 Slam Balls
9 KBS
10 Mtn. Climbers
11 Burpees
12 Perimeter Run

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – all the way back to 12-11-10-9-8-7-6-5-4-3-2-1, for a total of 364 reps.

crossfitiq

Monday 07/25/22

Strength - Build to Heavy

Back Squats - 7sets x 4reps

Wod - 18min. AMRAP

Buy In - 100m Run
Then AMRAP..

9 DB Push Ups
15 DB Thrusters @ 40/25
200m Run

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Benchmark Friday 07/22/22

Warm Up -

Overhead Practice - Empty Bar

3 Muscle Snatches
2 Power Snatches
1 Overhead Squat

Wod - For Time

Nancy

5 Rounds

400m Run
15 OHS @ 95/65

crossfitiq

Thursday 07/21/22

Active Endurance Day!!

Wod - 42min. AMCAP

Row For Calories
*Every 3mins (starting at 0:00)
15 R-KBS @ 24/16

crossfitiq

Wednesday 07/20/20

Wod -

10min EMOM
Odd - 3-5 Squat Cleans (Mod/Heavy)
Even - Max Lateral Burpees*

Rest 5mins, Then

15-12-9-6-3

Deadlifts @ 155/105
100m Run

Optional -
1200m Row For Time

*Lateral Burpees Over & Back = 1 rep

crossfitiq

Tuesday 07/19/22

We wear Pink on Wednesdays!!

Skills/Strength -

Push Ups - 5sets x 8-10reps
SuperSet w/
Bent Over Barbell Rows - 5sets x 10-12reps

Wod - For Time

Buy In - 400m Run

4 Rounds

21 Hang Power Cleans @ 95/65
12 Pull Ups
30 Double Unders

Buy Out - 400m Run

crossfitiq

Monday 07/18/22

Strength - Build To Heavy Set

Push Press - 7sets x 4reps

Wod - For Time

4 Rounds

10 Devil’s Lunge @ 40/25
12 DB Thrusters @ “ “
200m Run

*Devils Lunge - Burpee w/DB + Alt. Lunges

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R.E.D. Friday - 07/15/22

Memorial Wod - Darnetta

7 Rounds

10 Push Ups
22 Air Squats
53 Double Unders

Dedicated to Darnetta Garcia, mother of DJ Johnson, who passed away on July 10th 2022.

crossfitiq

Thursday 07/14/22

National Mac & Cheese Day!!

Wod -

15 Alt. Rev. Lunges
10 Hand Release Push Ups
15 Sit Ups
15 Squat Jumps
5 Inch Worms
15 Shoulder Taps
10 10m Lateral Shuffles
10 Slam Balls
800m Run

Then Repeat In Reverse Order :-

(800m Run up to 15 Alt. Rev. Lunges)