Red Dawn

March 31, 2020

Tuesday Class Schedule
6am-Facebook Live with Coach Olivia
4:30pm-Zoom WOD with Coach Matt
https://us04web.zoom.us/j/911666549

Read More

Carol Did It

March 30, 2020

Here is tomorrow's class schedule
6am-Facebook Live Class
9am-Virtual Zoom Class
5:30pm-Virtual Zoom Class
6:30pm-Facebook Live Class
*Join our CrossFit Bettenforf Members group on Facebook or Email list to get access to daily wods and class links!

Read More

T-Pain

March 28, 2020

"T-Pain"

WOD
5 Rounds For Time
50 Mt. Climbers
40 Air Squats
50 Jumping Jacks
30 Alt V-Ups
50 High Knees
20 T-Push Ups
Rest 1 Min

Read More

Challenge WOD 2

March 27, 2020

"Challenge WOD 2"

30 min AMRAP
3 rounds through
4 min cardio,
Bike, row, sprints, run, jump rope
1 min rest
Then
Circuit
4 min amrap
Continued...

Read More

Joe Exotic

March 26, 2020

"Joe Exotic"

Bodyweight WOD
Reps 35-25-15-25-35 For Time
Ground to Overhead w/Odd Object of your choice
Lateral Odd Object Jump Overs
Pike Push-Ups
Continued...

Read More

Humdinger

March 25, 2020

"Humdinger"

BW WOD
Tabata
2 rounds thru whole thing (32 min wod)
4 rounds each exercise
40 sec on 20 sec off
Burpee Plate Jumps
Step-Ups ( chair , bench etc)
Continued...

Read More

Tough As Nails

March 24, 2020

"Tough As Nails"

BW WOD
5 Rounds For Time
1 Min Wall Sit
15 Groiners
20 Alt Glute Bridges
30 Side Ski Junps
20 Alt Tiger Sit-Outs

Weight WOD
Continued...

Read More

We Are One

March 23, 2020

If you are not on Facebook, please email us at
cfbettendorf@gmail.com so we can put you on a nightly email list to send you the Home WODs

"We Are One"

Bodyweight WOD
6 rounds (30 min wod) 1 min max reps
Inch worm pushups
Continued...

Read More

Blades of Glory

March 18, 2020


25 Min Amrap

1 Min Fwd Plank
Then
Then 3 Rounds
4 Walking Lunges or Lunges in Place
4 BF Sit Ups (use pillow or towel for abmat)
Continued...

Read More

Luck of the Irish

March 17, 2020

WOD
"Luck of the Irish"

Rx
5 Rounds For Time
6 Ring Muscle-Ups
20 Box Overs (24/20)
400m Run

Read More

TP Takers

March 16, 2020

Strength
Squat Snatch
3-3-2-2-1-1-1
12 Min

WOD
"TP Takers"

Rx
For Time, 18 Min Cap
30 Alt DB Snatch (50/35)
20 Push-Ups
25 Alt DB Snatch
20 Push-Ups
Continued...

Read More

Patty's Revenge

March 14, 2020

Strength
Deadlift
5x5 Reps Straight Across AHAP

WOD
"Patty's Revenge"

Rx
4 Rounds For Time
50m Walking Lunge
12 Deadlifts (225/155)
15 GHD/25 BF Sit-Ups

Read More

Tasty Delights

March 13, 2020

WOD
"Tasty Delights"

Rx
24 Min AMRAP
10 Handstand Push-Ups
20 Box Jumps (24/20) (Must Step Down)
10 Toes 2 Bar
20/15 Cal Bike

Read More

Punch Drunk

March 12, 2020

Strength
Thruster
Climb to 5 RM

WOD
"Punch Drunk"

Rx
10 Min AMRAP
10 Thrusters (95/65)
50 Double Unders

Read More

Sprinkle the Infield

March 11, 2020

WOD
"Sprinkle the Infield"

Rx
10 Rounds For Time
Reps 10-1
Power Cleans (155/105)
After Each Set
7 CTB Pull-Ups
200m RunĀ 

Read More

Wonderland

March 10, 2020

Strength
Strict Press
1-1-1-1 Climbing
Push Press
1-1-1-1 Climbing
Split Jerk
1-1-1-1 Climbing
15 Min

WOD
"Wonderland"

Read More

Southie

March 9, 2020

WOD
"Southie"

Rx
5 Rounds
22 Wall Balls (20/14)
14 Burpees
22 Kb Swings (55/35)
14 Ring Rows (On Heals)

Read More

Take It To the Hole

March 7, 2020

Partner WOD
"Take It To the Hole"

Rx
3 Rounds
20 Alt DB Snatch (50/35)
250m Row
*Alt turns w/partner, Both complete all work

Rest 3 Min

3 Rounds
25 DB Step-Ups (50/35)
Continued...

Read More

Muscle Bath

March 6, 2020

Strength
Back Squat
10-8-6-4-2 Climbing in Weight

WOD
"Muscle Bath"

Rx
7 Rounds For Time, 17 Min
10 Pull-Ups
15 Wall Balls (20/14)
20 BF Sit-Ups

Read More

La Grange

March 5, 2020

Strength
3 Power Clean + 1 Jerk
Climb to Heavy Set
*Drop bar b/w Clean reps

WOD
"La Grange"

Rx
For Time, 15 Cap
15 Kb Clean and Press (55/35)
15/12 Cal Bike
12 Kb Clean and Press
15/12 Cal Bike
Continued...

Read More

1 | 2 | 3 | 4 | 5 |