CrossFit Ames

Ryan

THURSDAY'S WOD TIMES:
5:30am (Nick) and 5:30pm (Tim)

Ryan

Five rounds for time of:

7 Muscle Ups (Sub is 21 dips/ 21 pull-ups)
21 Burpees

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Leah pounding out some deadlifts.

Jack

WEDNESDAY'S WOD TIMES:
5:30am (David), 9:30am (Joey), and 5:30pm (Rian)

Jack

AMRAP 20 minutes:

10 Push Press (115#, 80#)
10 Kettlebell Swings (1.5pd)
10 Box Jumps (24,20)

Post number of rounds to comments.

Everyone welcome Mike to crossfitames! Mike works with computers and is just starting his journey to fitness. Please introduce yourselves and make him feel welcome when you see him at the box!

The 5:30pm class starting the day's WOD!

Lets Run Before it Gets Cold!

TUESDAY'S WOD TIMES:
5:30am (Nick) and 5:30pm (Tim)

Four rounds for time of:

400m Run
50 Air Squats

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Happy to introduce Sammi! She is new to our crossfit gym but has been doing crossfit on her own for some time now. She is doing great! Introduce yourself to her when you see her at the box!

Laura finishing off the day's WOD with some push-ups.

MONDAYS WOD TIMES:
5:30am (David), *9:30am (Joey), 5:30pm (Rian)

*Change of plans... the 9:30am class is still on!!!

Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Pics to come...

WORK DAY AND MEETING...

SUNDAY - 
WORKDAY STARTING AT 10am
MEETING AT 6:30pm

By now you all should have received an e-mail from me... if not, check your e-mail with an important annoucement and contact Leigh Ann if you did not receive an e-mail! Despite the upcoming changes, we will still be doing a workday at the box starting at 10am on Sunday! If anyone can come out and help that would be much appreciated! We will be finishing the rubber flooring and completing other odd jobs.  

There is also a meeting at 6:30pm at the box for anyone interested in hearing about ideas for continuing CrossFit Ames as a club. If you are interested, but cannot make the meeting, please e-mail Leigh Ann for details.

 

Shoulder Press!

FRIDAY'S WOD TIMES:
5:30am (David), 9:30am (Joey)

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

Just a reminder that we will be going to Crossfit 515 on Saturday to do the Fight Gone Bad workout. We will leave our gym at about 8am, so be there before then if you would like to come.

Also, on Sunday we will be having a workday in order to finish the flooring, clean, make new jump boxes, and other assorted things. We would love your help, so stop on in if you don't have anything else to do!

Always good to see people smiling when they're doing thrusters. Good job Brandin!

The Dirty Dozen

THURSDAY'S WOD TIMES:
5:30am (Nick) and 5:30pm (Tim)

"The Dirty Dozen"

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Kettlebell squat cleans (1.5pd/1pd)
25 Back extensions
30 Wall ball shots, (20#/14#)
3 Rope climb ascents

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The Fight Gone Bad at Crossfit 515 on Saturday is at 9:00am, so instead of leaving at 7 we will leave at 8. Let one of the coaches know if you are interested in going, or just show up.

Brandon F. working on his muscle-ups.

Power Thrusters

WEDNESDAY'S WOD TIMES:
5:30am (David), 9:30am (Joey), and 5:30pm (Rian)

Three rounds for time of:

9-6-3 reps

Barbell Thrusters (165#/115#)
Muscle-Ups

Post time to comments.

Saturday we will be going to the new crossfit affiliate, Crossfit 515, in Des Moines. We will be going to do the Fight Gone Bad workout, as all the other affiliates will be doing on Saturday. If anyone would like to join us we will be meeting at the box at 6:30 and leaving around 6:45-7:00am. Anyone can come to work out, meet new people, and have fun. If you are interested let one of the coaches know.

As an alternative (due to the Iowa game and events on Saturday), Jason Jameson owner of CrossFit Epic in Iowa City, has invited us to join them Sunday at 3:00 for another Fight Gone Bad. Check their site for details, www.crossfitepic.com, and send an RSVP to Jason if you are going.  

***SUNDAY WORKDAY AT THE BOX! Please join us if you are available for a workday at the box this Sunday! Projects to be done include: finishing the rubber flooring, making new plyoboxes and painting them, deep cleaning and more! Let Leigh Ann or Grant know if you can make it or just show up!

Lewis getting ready to do some heavy deadlifting.

Michael

TUESDAY'S WOD TIMES:
5:30am (Nick) and 5:30pm (Tim)

"Michael"

Three rounds for time of:

Run 800m
50 Back Extensions
50 Sit-ups

Post time to comments.

We have three new girls to introduce. Leah, Sam, and Evonna have been coming regularly and are making steady progress. Say hello when you see them at the gym.

    Leah....

  

    Sam....

  

    Evonna...

  

A Heavy Day is Here

MONDAY'S WOD TIMES:
5:30am (David), 9:30am (Joey), and 5:30pm (Rian)

Five rounds of:

3 Heavy Deadlifts

Max reps Handstand Push-ups

 

Post time and loads to comments.

Father and son Andy and Phillip working hard with the kettlebells.