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CrossFit IOWA

November 15, 2012. Thursday 121115 Bootcamp - LAST DAY! PUSH UP/SIT UP CHALLENGE PRIZES WILL BE GIVEN FIRST! CONGRATS TO THOSE WHO ACCOMPLISHED 4500 REPS OF EACH IN 45 DAYS! Single leg Kettle bell dead lifts. Bring your KB or DBs! WOD: 3 Rounds (Advanced and Rxd is 5 Rounds). 20 Split Lunges (each leg). Kettle bell Thrusters and Burpees! Nov 15, 2012 8:38:20 AM. November 13, 2012. Bring Challenge Sheets on Thursday! Skill Warm up: x3. Hip flexor stretch (each side). 10 SDHP (Sumo DL High Pulls). October ...

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CrossFit IOWA | crossfitiowa.typepad.com Reviews

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November 15, 2012. Thursday 121115 Bootcamp - LAST DAY! PUSH UP/SIT UP CHALLENGE PRIZES WILL BE GIVEN FIRST! CONGRATS TO THOSE WHO ACCOMPLISHED 4500 REPS OF EACH IN 45 DAYS! Single leg Kettle bell dead lifts. Bring your KB or DBs! WOD: 3 Rounds (Advanced and Rxd is 5 Rounds). 20 Split Lunges (each leg). Kettle bell Thrusters and Burpees! Nov 15, 2012 8:38:20 AM. November 13, 2012. Bring Challenge Sheets on Thursday! Skill Warm up: x3. Hip flexor stretch (each side). 10 SDHP (Sumo DL High Pulls). October ...

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1 crossfit iowa

2 skill warm up

3 as a group

4 instruction

5 20 goblet squats

6 20 box jumps

7 20 slashers

8 yeah

9 comment 0

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CrossFit IOWA | crossfitiowa.typepad.com Reviews

https://crossfitiowa.typepad.com

November 15, 2012. Thursday 121115 Bootcamp - LAST DAY! PUSH UP/SIT UP CHALLENGE PRIZES WILL BE GIVEN FIRST! CONGRATS TO THOSE WHO ACCOMPLISHED 4500 REPS OF EACH IN 45 DAYS! Single leg Kettle bell dead lifts. Bring your KB or DBs! WOD: 3 Rounds (Advanced and Rxd is 5 Rounds). 20 Split Lunges (each leg). Kettle bell Thrusters and Burpees! Nov 15, 2012 8:38:20 AM. November 13, 2012. Bring Challenge Sheets on Thursday! Skill Warm up: x3. Hip flexor stretch (each side). 10 SDHP (Sumo DL High Pulls). October ...

INTERNAL PAGES

crossfitiowa.typepad.com

1

CrossFit IOWA: Tuesday 121113 Bootcamp

http://crossfitiowa.typepad.com/my_weblog/2012/11/tuesday-121106-bootcamp.html

November 13, 2012. Bring Challenge Sheets on Thursday! Skill Warm up: x3. Hip flexor stretch (each side). 10 SDHP (Sumo DL High Pulls). 5 individual Hand Release Push ups. Reverse Criss Cross (each side). You will need KB, DBs or BB - Bring one if you have one! 0160;50-40-30-20-10 Double Unders (Tuck Jumps or singles). 0160; 5-10-15-20-25 Spidermans. Nov 13, 2012 1:42:00 AM. The comments to this entry are closed. CLASS IS CANCELLED THIS WEEK DUE TO CONFERENCES!

2

CrossFit IOWA: Tuesday 100831

http://crossfitiowa.typepad.com/my_weblog/2010/08/tuesday-100831.html

August 30, 2010. LAST CLASS AT CROSSFIT IOWA - 5:30AM ONLY. Final Team WOD - TBA @ class. Today marks a new beginning of a new adventure.but not without brokeness. I never once thought I would see this day. The day Crossfit Iowa officially shuts its doors after nearly 4 years of an amazing journey, an amazing dream, amazing people, amazing trainers, amazing clients, and with so much success. The countless hours of work we put in is done.it just doesnt seem real. Best of luck to our new friends at CrossFi...

3

CrossFit IOWA: Tuesday 100831

http://crossfitiowa.typepad.com/my_weblog/2010/08/tuesday-100831.html?cid=6a00d834515bd569e2013486aaa3b5970c

August 30, 2010. LAST CLASS AT CROSSFIT IOWA - 5:30AM ONLY. Final Team WOD - TBA @ class. Today marks a new beginning of a new adventure.but not without brokeness. I never once thought I would see this day. The day Crossfit Iowa officially shuts its doors after nearly 4 years of an amazing journey, an amazing dream, amazing people, amazing trainers, amazing clients, and with so much success. The countless hours of work we put in is done.it just doesnt seem real. Best of luck to our new friends at CrossFi...

4

CrossFit IOWA: Thursday 121101 Bootcamp

http://crossfitiowa.typepad.com/my_weblog/2012/11/thursday-121101-bootcamp.html

November 01, 2012. LAST WEEK FOR PUSH UP/SIT UP CHALLENGE IS NEXT THURSDAY! REMEMBER TO BRING YOUR SHEET NEXT WEEK! If you have KB or DB please bring to class today! Skill Warm up: 4 Rounds. 6 Presses (each arm). These shoes are just too cool! Nov 1, 2012 1:35:00 AM. Where are you guys located? November 02, 2012 at 06:24 AM. The comments to this entry are closed. Class is at 9am! NO CLASS ON TUESDAY DUE TO TRICK-OR-TREAT NIGHT! CLASS IS CANCELLED THIS WEEK DUE TO CONFERENCES! Where are you guys located?

5

CrossFit IOWA: Tuesday 121023 Bootcamp

http://crossfitiowa.typepad.com/my_weblog/2012/10/tuesday-121023-bootcamp.html

October 22, 2012. Skill Warm up: 4 Rounds. 10 Reverse Hipers (or Back Ext). And then.A little conditioning fun.:). WOD #1: 4 rounds. 10 Incline Sit ups on bench. 30/5/30 Side Plank/Push up/Side Plank. 10 Plate Half moons. 15 Clapping Push ups. 10 Pistols (or rocking squats or air squats). WOD #2: TEAM WOD. 20 Cauldron (10 in each direction). 30 Wall Jumps (15 each side). 20 Lateral Ball Throws (10 each side). Repeat (if time allows). CONGRATS TO ALL THE BOOTCAMP MARATHONERS! Proud of you all!

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CrossFit IOWA

November 15, 2012. Thursday 121115 Bootcamp - LAST DAY! PUSH UP/SIT UP CHALLENGE PRIZES WILL BE GIVEN FIRST! CONGRATS TO THOSE WHO ACCOMPLISHED 4500 REPS OF EACH IN 45 DAYS! Single leg Kettle bell dead lifts. Bring your KB or DBs! WOD: 3 Rounds (Advanced and Rxd is 5 Rounds). 20 Split Lunges (each leg). Kettle bell Thrusters and Burpees! Nov 15, 2012 8:38:20 AM. November 13, 2012. Bring Challenge Sheets on Thursday! Skill Warm up: x3. Hip flexor stretch (each side). 10 SDHP (Sumo DL High Pulls). October ...

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