Go for max reps on final set

WOD: for time

5 rounds

10 KB SDHP

10 Ring Dips

post loads and time to comments

***GYM NEWS***

There will be no classes this Friday the 25th, the gym will be closed.

_______________________

Pre Registration REQUIRED for 7am class!  Sign up here.

WOD: Tabata Triplet

In this workout you will perform 3 tabata intervals back-to-back (push-up, sit-up, split jumps) following the (20 seconds work/10 seconds rest x 8) cycle for a total of twelve minutes. This gives a total of four minutes for each given exercise. The four minutes is split into 20W/10R. Your score for each exercise will be the lowest number of reps you accomplish in any of the 20 second work periods.

Post score to comments.

***GYM NEWS***

There will be no classes this Friday the 25th, as the gym will be closed.

Pre Registration REQUIRED for 7am class!  Click here to sign up.

Go for max reps on third set

WOD: AMRAP 12 mins

Complete as many Overhead Squat ladders using 60% of 1RM OHS

ex: perform 1 OHS, bring to rack position, perform 2 OHS, bring to rack position...up to 5, then repeat, 1-5=1 ladder)

post loads and ladders completed to comments

Whole 30 - Start it TODAY!

Bacon Infused Sweet Potatoes - PALEOdISH

Fabian Seafood truck returns to Iowa City today from Noon to 6pm at the Dairy Queen lot on Riverside.  All seafood is Wild-Caught, they will have Gulf Shrimp, Fresh Blue Crab Meat, Crawfish Tails and Red Snapper.

Go for max reps on 3rd set

WOD: For Time

5 Rounds

9 Perfect Push Ups

7 Supine Ring Pull ups

5 Forward rolls

Post loads and time to comments

Battys Blueberry Balls - Primal Journey

Too Fat To Fight? Military recruits and obesity - The Washington Post

There has been talk of many doing the BIX in Davenport.  Post in the comments if you are interested in joining us, so we may start planning!

WOD: for time

5 rounds

250m Row Sprints.

rest to recovery

compare to 090724

post time to comments

Go for rep max on 3rd set

WOD: "Nicole"

AMRAP 20

400m Run

Max Rep Pull-Ups

post loads and rounds along with number of pull-ups completed for each round

Going Paleo and the reversal of greying hair

Quiche Bowls and Microwaves - Modern Paleo

Grilled Grassfed Flank Steak - Free The Animal

The Paleolithic Solution - Episode 32 - Robb Wolf

Topics Include:

1. Lack of Sleep
2. Best Way to Train for LEO
3. Lack of Menstrual Cycle
4. Dried Fruits
5. Warafin
6. Cholesterol
7. Extra Skin
8. Fish Oil Dosage
9. Traveling / Multiple Sclerosis
10. Vitamin A Debate

WOD: for time

30, 20, 10.

DB Thrusters

Box Jumps

compare times to 090911

post total box jump height, loads and time to comments

Go for Max reps on 3rd set

WOD: for time

5 rounds

10 KB swings (2/1.5pd)

15 Toes To Bar

post loads and time to comments

"CrossFit, My New Love" - by 2x Olympian Chad Vaughn

London, the latest fitness trend has arrived!

Mat Lalonde discuses The Paleo Diet - National Post

The Men's competition at the South Central Regional, CrossFit Journal preview video [wmv] [mov]

5 Front Squats 185lbs

10 Chest to bar Pull-Ups

20 Double Unders

originally posted on the crossfit.com 100609

post loads, rounds and fractions of rounds to comments

"CrossFit: Not Your Average Gym" - CNN Video.

CrossFit: You've Come A Long Way, Baby - SKI magazine

Training Naked - Mark Sisson

The Paleolithic Solution - Episode 31 - Robb Wolf