CrossFit Ames

REST DAY OR CFE!

REST

OR

PICK A WOD FROM WWW.CROSSFITENDURANCE.COM

Saturday's group enjoying a WOD outside... well, maybe not exactly enjoying it...

 

Annee and Heath bringing in the cones on their last 400m...

RUN-THRUST-SWING...

SATURDAYS TRAINING TIME: 9:45am

5 rounds for time:

400m run
15 Thrusters (95#/65#)
15 Kettlebell swings (1.5pd/1pd)

Post time to comments.

*Dress in layers!!! 

At home WOD option: 5 rounds: 400m run-15 burpees-15 tuck jumps

It was great to have you visit Kristi! You have to start training at an affiliate in Chicago!! You would LOVE it!

 

Kristi even showed up at CF Ames sporting a cute lululemon outfit... not even realizing it's the "official" brand of CrossFit! She would for sure fit right in :)

WORK OFF THE TURKEY!

FRIDAYS TRAINING TIMES: 6am

150 Jump rope single unders
21 Wall ball shots
15 Pullups
9 Handstand pushups

150 Jump rope single unders
21 Pullups
15 Handstand pushups
9 Wall Ball shots

150 Jump rope single unders
21 Handstand pushups
15 Wall ball shots
9 Pullups

Post time to comments.

At home WOD:

15 Burpees
21 Jumping squats
15 Back extensions
9 Handstand pushups

15 Burpees
21 Back extensions
15 Handstand pushups
9 Jumping squats

15 Burpees
21 Handstand pushups
15 Jumping squats
9 Back extensions

Post time to comments. 
*You can modify the HSPU with knees on couch or chair.

Annee on kettlebell swings and Preggo Kristi in Cali on modified handstand pushups...

HAPPY TURKEY DAY!

Happy Thanksgiving to all! No training times today... enjoy the day with family and friends! Here's an equipment free at home WOD for ya though :)

50-40-30-20-10
Squats
Pushups
Situps

Post time to comments.

Classes resume Friday at 6am and Saturday at 9:45am!

Wendy with a great lockout overhead! Her shoulder angle is open, head is through the window and elbows are locked out and tight! Nicely done!

REST OR RUN...

REST DAY

OR

CHOOSE A WOD FROM WWW.CROSSFITENDURANCE.COM

Reminder: No classes tomorrow due to Thanksgiving! I will be posting an at-home WOD for you to do on your own though :) There WILL be regular classes and Friday and Saturday!

Nicole, Wendy and Laura on modified rope climb... They definitely set a PR for how many times they said, "This Sucks!"

       

CLEAN AND JERK...

TUESDAYS TRAINING TIMES: 6am and 9:45am

A Met Con warmup then:

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Kelly on box jumps and Tim on Kettlebell swings...

 

IT'S JUST ANOTHER MANIC MONDAY...

MONDAY TRAINING TIMES: 6am

Three rounds for time of:
21 Knees to elbows
21 reps, 1 1/2 pood Kettlebell swing
21 Push-ups
15 foot Rope climb, 3 ascents
21 reps, 20 inch Box jump
21 Back extension
150 ft Walking lunge

Post time to comments.

**We will have modifications for the rope climb!

Reminder: No classes on Thursday for Thanksgiving! We will have normal classes the rest of the week!

Heath and Tim on pullups...

REST DAY...

REST DAY

OR

PICK A WOD FROM WWW.CROSSFITENDURANCE.COM

Don't forget about the CF Ames Nutrition Blog! The link is on the right sidebar under Performance Nutrition!

Sara and Leigh Ann pre-race and post-race...

   

You can't really see the mud splatters up our backs but they're there and pant legs are wet, hands are frozen and feet are numb! But it was worth it-- Lots of fun!!!

THE RACE IS ON!

NO CLASSES TODAY DUE TO THE LIVING HISTORY FARMS RACE!

Sara and Leigh Ann will be representing Team CrossFit Ames today at the Living History Farms Race so please think of us as you are all snug and warm in your beds while we are running 7 miles in the cold through streams, up mud hills and over hay bales. Why are we doing this again???

Run 7 miles at the Living History Farms Race (Sara and Leigh Ann)

OR

Row 5K (Kristi in Cali)

OR

At home WOD for the rest of you:
10-9-8-7-6-5-4-3-2-1
Pushups
Situps
Squats
Burpees

Post time to comments.

Sara and Annee have both been working very hard on their CrossFit skills! Yesterday was a break through day for them as Sara did a handstand and Annee got the rhythm down on the kipping pullup with band assist and was flying through them! Way to go girls!

INDOOR NICOLE...

FRIDAY TRAINING TIMES: 6am

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

*Note: We will be doing an indoor version of "Nicole" and will run on the mats inside (~400m each round) so you do not have to dress for cold weather!

**Reminder that there is no training tomorrow due to the Living History Farms race!

Thank you Colm, from CrossFit Ireland for swapping us shirts! They're awesome!

Nicole and Leigh Ann... Strong, Funny and Happy :)