Saturday 09.08.12
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WCFM 1st Anniversary Party!
7 PM at WCFM
Saturday, September 15th
Potluck Extravaganza!
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Sign up for "Helen Meets Grace"
Saturday, October 13th
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CrossFit Games on ESPN2 starting
Tuesday, September 11th
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Well, I can pretty much guess what a majority of the population in Iowa is doing today. Unlike last year on this game day, we are not holding an open house at the gym! Whether you bleed black and yellow or red and gold, its a great day to watch football. It's also a great day to choose yer own WOD because it is SATURDAY!!
WOD Choices
May 2011 Painstorm
Max unbroken reps Ground To Overhead @ 75% bodyweight.
Within 1 minute of completing, start 15 rounds for time:
3 Handstand Pushups
6 Kettlebell Swings (53/35)
9 squats
Within 1 minute after completion:
Do same number of reps of GTOH @ 75% bodyweight.
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"Cindy"
20 min AMRAP
5 pullups
10 pushups
15 air squats
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"Helen"
3 Rounds
Run/Row 400 m
21 KB swings (53/35)
12 pullups
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"Grace"
30 clean & jerk (135/95)
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