Saturday 090704
HAPPY BDAY AMERICA!!!
WHAT IS CROSSFIT?
Contact Us
- Angie Starmer - crossfitiowa@yahoo.com 515-664-3202
ABOUT CROSSFIT IOWA
PUBLICATIONS
Friday 090703
ONLY 5:30AM AND 11AM TODAY!!! NO 5:30 PM!! NO CLASSES TOMORROW! ENJOY THE 4TH!
Game On!!
CrossFit Central Scotland
100 M Run
50 Burpees
200 M Run
100 Push press (45/33#)
300 M Run
150 Lunges
400 M Run
200 Squats
300 M Run
150 Lunges
200 M Run
100 Push press (45/33#)
100 M Run
50 Burpees
Post time and load to comments.
Two VERY strong women...Shannon and Kelli
Thursday 090702
REST DAY / MAKE UP WOD
**ANNOUNCEMENT!! - We will NOT have Fri. evening class at 5:30pm due to holiday! We WILL have 5:30am and 11am classes! Come and join us for a great WOD to kick off the Independence Day festivities!
Michelle with 7 tears!!! Holy Cow!! Chris sports his wrapped hands after doing 75 pull ups!
Wednesday 090701
Front Squat (Work Sets)
Rest 5 Minutes.
5 Rounds of:
9 Push Jerks (135/95#)
9 Box Jumps
Post time to comments.
Sarah...
Tuesday 090630
"The Chief" (CF HQ)
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
"The Chief", CrossFit San Diego - video [wmv] [mov]
Jay...
Monday 090629
100 Pull ups for time. There will be a time limit and scaling options avaiable.
Skills: OHS
Brian and Matt...
Sunday 090628
REST DAY
Good luck Kristen and Rebecca as they compete today in the Hy-Vee Tri!!!!
Saturday 090627
"JT" for time:
21-15-9
Handstand Push ups
Ring Dips
Push ups
Post time to comments.
Rest 5 minutes.
Run 800 M
30 Back Extensions
30 Pull ups
Run 800 M
Tim vs. Shannon...who won? Give you one guess.
Friday 090626
For time:
100 Push ups
200 Sit ups
300 Squats
Post time to comments.
Nick doing Dive Bombers...
