CrossFit Ames

ZOMBIELAND...

FRIDAYS WOD TIMES:
5:30am (Leigh Ann) and 9:30am (Joey)

HAPPY HALLOWEEN WEEKEND!

Zombieland WOD
(Adapted from CrossFit Athens)

For time:
- Run from zombies ======== 800 m run
- Pick up zombie's dead body ======== 50 Deadlifts (200#/135#)
- Swing your zombie ======== 50 Kettlebell swings (1.5pd/1pd)
- Jump and stomp on your zombie ======== 50 Box Jumps (24"/20")
- Throw zombies head ======== 50 Wall Ball Shots (20#/14#)
- Carry your buddy to safety ======== 50 overhead walking lunges with bumper plate (45#/25#)
- CRAP!!! More zombies!!!  ======== 800 m run

Post time to comments.

Starting MONDAY, NOV 1st, Joey Verrant will take over ownership of the box under a new affiliate, CrossFit West Ames. Check out the new website @ www.crossfitwestames.com. This site will no longer be updated daily (we'll be on an extended rest), so check Joey's site for WOD details.

I want to thank Joey for taking the initiative to take this program over and offer a place for you all to continue with CrossFit training. It is a big undertaking, but there is no better man for the job! Good luck with your new adventure, Joey, I wish you the best!

I cannot thank you all enough for the good times and great experiences at CrossFit Ames and for helping making it what it is today, trainers and trainees alike. I want to thank my family for all of their help and support over the last 2 1/2 years, to everyone who pitched in to help when needed, to everyone who came to classes and gave it their all everyday and for making this a comfortable place where people felt welcome and liked to come and not only workout, but hangout. You have been a great team and I can't thank you enough!

 

-- Leigh Ann   

 

 

THURSDAYS WOD TIMES:
5:30am (Nick) and 5:30pm (Tim)

Seven rounds for time of:
10 Wallball shots, 20/14 pound ball
10 Pull-ups

Post time to comments.

Amy and Lewis on box jumps...
 

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

Complete as many rounds as possible 20 minutes of:
95/65 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Post number of rounds completed to comments.

Rian and his dad warming up sumodeadlift highpulls...
 
Brandon on wall ball shots...

Lewis on push presses... 
 

CINDY...

TUESDAYS WOD TIMES:
5:30am (Nick) and 5:30pm (Tim)

"Cindy"

As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Post number of rounds completed to comments.

Team CrossFit Ames went to Des Moines on Sept 25th for Fight Gone Bad at CrossFit 515. Sorry for the delay in posting pics! More to come throughout the week...

Rian, Amy, Brandon, Lewis, Leigh Ann all representing CF Ames for Fight Gone Bad...

 

Amy on wall ball shots...

Mindy, our CrossFittin friend from Ventura, on kettlebell swings... 
 

GRACE...

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

"GRACE"

30 Clean and Jerks for time (135#/95#)

Post time to comments.

This is the last week the box will be operating under CrossFit Ames. Joey's new affiliate, CrossFit West Ames, has been approved and his equipment has arrived. We will be transitioning things over this week, removing the old equipment and putting in the new stuff. Please be patient with us during the transition. We'll attempt to make it as smooth as possible!

FORREST...

FRIDAYS WOD TIMES:
5:30am (Leigh Ann) and 9:30am (Joey)

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Post time to comments.

Welcome Caity, Kelly and Evan!

 
 
 

 

BRENTON...

THURSDAYS WOD TIMES:
5:30am (Nick) and 5:30pm (Tim)

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

CONGRATS to Grant, who finished his internship last night by passing his final test of taking a group through Fundamentals! He finished his internship learning all of the ins and outs of running a small business and demonstrating ability to teach all the movements of CrossFit effectively. Grant plans to continue being a part of the box as a member. It was great to have him as part of the team this summer/early fall and see his progress. Thanks for all the work you did, Grant!

And WELCOME to Caity, Evan and Kelly! These 3 went through fundamentals last night and are ready to rock and roll. Look for Caity at 5:30am and Evan and Kelly at 5:30pm...

 
 

HAPPY B-DAY ANNA!

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

Anna's b-day WOD choice...

"Guess how old I am?"

5 rounds for time of:

 

22 box jumps (24/20)

22 sit ups

22 kettlebell swings (1.5/1 pd)

22 double unders

22 push ups

22 air squats

Post time to comments.

Happy B-day to Anna who has been CrossFitting all summer and early fall! She now has her pullup... check, double unders... check, and is hitting a lot of the WODS with prescribed weight... check, check. Great job Anna and HAPPY B-DAY!!!

 
 
 
 

BULGER...

TUESDAYS WOD TIMES:
5:30am (Nick) and 5:30pm (Tim)

"Bulger"

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Post time to comments.

CROSSFIT TOTAL...

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

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.