CrossFit Ames

TAKE YOUR PICK...

TUESDAYS TRAINING TIMES: 6am and 5:30pm

Yep, that's right, you get to take your pick today! Choose to either go slow and heavy or hard and fast. It's your choice!...

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

OR

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

What a gorgeous day yesterday!!! A perfect day for a CrossFit WOD at the barn!

Congrats to Darin's 10 y.o. daughter Emma for completing her first CrossFit WOD! She did 3 rounds of 400m run and 10 pullups, did GREAT, and had fun doing it! I think we have another addict :)

  

Recent Woody Band graduates Christine and Brooke were knocking out pullups like crazy without a band and awesome kipping!!!

 

And Brian totally DESTROYED "Nicole" with 110 total pullups!...

 

More sweat angels...

 

NICOLE...

MONDAYS TRAINING TIMES: 6am, 9:45am and 5:30pm

"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.

When Dan asked if his 12 y.o. son JD could do strength and conditioning at CrossFit Ames this summer I have to be honest I had some reservations. But I decided to let him give it a try and see how he did. Well, this kid has completely surprised me! He comes to the gym at 6am every day with his dad, is mature, polite and respectuful, takes coaching cues very well and hits the WODS HARD! He gave Tim a run for his money last Friday as he was right on his tail, rx'ing the WOD and knocking out kipping pullups with a cycle time that would blow Speal away. It's been fun do see him progress and even more fun to see him and his Dad working out together. Great job to you JD and keep up the good work and intensity this summer!

   

REST DAY

SUNDAY - CLOSED - REST DAY

Thanks Paul and Tonya for coming out to visit!

  

Tim's sweat angel...

BARBELL BUSTER...

SATURDAYS TRAINING TIME: 9:45am

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Savage... strong on pullups...

 

April's first rip... it's a rite of passage... CONGRATS!

 

Mike's puppy, Max (as in "1-rep max"), is CrossFit Ames' new mascot! What a cutie!  

FRIDAYS TRAINING TIMES: 6am and 9:45am

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

 

SCHOOLBOY...

THURSDAYS TRAINING TIMES: 6am and 5:30pm

"Schoolboy" by CrossFit Oneworld

Complete as many rounds as you can in 20 minutes of:

5 Deadlifts (bodyweight)
1 rope climb

Post number of rounds completed to comments.

Rope climb subs will be 3:1 modified rope climb or 15:1 jumping towel pullups. With only 1 rope, those who are proficient at climbing the rope will get preference during the WOD.

"CrossFit Ames... where thrusters meet snatches"

Annee getting aggressive with a jump and pulling elbows high and outside on the snatch...

 

April sticking the landing on the snatch with a nice tight body position, elbows locked out and the bar right over the middle of her foot...

 

Billy and Darin working through thrusters...

THRUST AND JUMP...

WEDNESDAYS TRAINING TIMES: 9:45am and 5:30pm

Five rounds for time of:
75/55 pound Thrusters, 21 reps
21 Double-unders (or sub 3:1 single unders)

Post time to comments.

Skillz and Drillz: Work on Hang Power Snatch technique with PVC and a light bar and then go heavy if you want to!

Welcome, Tim, who is already earning style points with his crossovers!...

  

Heath, with good depth on dips...

 

Dan, with a nice lock out on the push press...

SQUAT, PUSH AND PRESS...

TUESDAYS TRAINING TIMES: 6am and 5:30pm

Front squat 3-3-3-3-3 reps

Post loads to comments.

AND

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135/95 pounds, 10 reps
Push press 95/65 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

CrossFit Ames working hard and working up a sweat this summer!

       

HELEN UPSIDE DOWN...

MONDAYS TRAINING TIMES: 6am, 9:45am and 5:30pm

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Post time to comments.

JOIN IN THE FUN AND PARTICIPATE IN THE 4TH OF JULY PARADE WITH CROSSFIT AMES!!! WE WILL DO MINI-WODS ALONG THE PARADE ROUTE. PLEASE LET ME KNOW IF YOU AND YOUR FAMILY WOULD LIKE TO PARTICIPATE SAT, JULY 4TH, 11am! (See pics from last year on the right side bar)

Iowa now has 5 CrossFit boxes! Check out the newest affiliate CrossFit Cedar Valley in Waterloo!

We are so proud of Brooke who continued to train hard through injury and made a comeback with the Iowa Crush football team, making 10 tackles and forcing the other teams offense to make some changes last weekend in her last game of the season! She's making a CrossFit comeback as well and is working her way back up on the weights and has been knocking out kipping pullups with great rhythm!!! You're awesome Brooke and looking BADA$$!!!

 

Out of town visitors Troy and Mark doing box jumps... Thanks again for coming to workout guys! It was so great to meet you!

 

Signs of a good workout...

HAPPY FATHER'S DAY!

Happy Father's Day to all of our CrossFittin' dads!!!! We are proud of you for making health and fitness a priority in your busy lives!!!

SUNDAY - CLOSED - REST DAY

Congrats to Team Superstar, Brooke and Troy, for winning the team WOD yesterday! These guys got down and dirty and turned in a smoking fast time!

 

Team Dirty Losers, Darin, Leigh Ann and Mark... dirty and losers... but still lovin' it!

Troy is a solo CrossFitter from Waterloo who came to visit and kicked butt on the team WOD and picked up the kipping pullup rhythm very quickly! Thanks for coming to visit, Troy!!! Come back when you can!