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iotafitnessdm
  • a day ago
  • 1 min

4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead...
28 views0 comments
iotafitnessdm
  • 2 days ago
  • 1 min

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat...
33 views0 comments
iotafitnessdm
  • 3 days ago
  • 1 min

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B....
29 views0 comments
iotafitnessdm
  • 4 days ago
  • 1 min

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees
38 views0 comments
iotafitnessdm
  • 5 days ago
  • 1 min

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB...
30 views0 comments
iotafitnessdm
  • Apr 9
  • 1 min

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds
41 views0 comments
iotafitnessdm
  • Apr 8
  • 1 min

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20...
36 views0 comments
iotafitnessdm
  • Apr 7
  • 1 min

4.7.21

A. Strength E2MOM X 5 rounds (Every two minutes) 5 Seated Box Jumps 10 Russian KB Swings B. Conditioning EMOM X 20 minutes Minute 1:...
41 views0 comments
iotafitnessdm
  • Apr 6
  • 1 min

4.6.21

A. Conditioning 25 minute AMRAP 800M RUN 12 Push Press 12 V Ups *coaches challenge Push Press 115#/75# & Toes-to-Bar B. Accessory EMOM X...
24 views0 comments
iotafitnessdm
  • Apr 5
  • 1 min

4.5.21

A. Strength "CrossFit Total" 1 RM Back Squat 1 RM Strict Press 1 RM Deadlift *record each lift separately OPTIONAL EMOM X 28 minutes...
23 views0 comments
iotafitnessdm
  • Apr 2
  • 1 min

4.2.21

A. Strength 8 minutes EMOM Minute 1: 5 Deadlifts (Building) Minute 2: :30 Hollow Hold B. Conditioning 30 minute AMRAP (with a partner)...
31 views0 comments
iotafitnessdm
  • Apr 1
  • 1 min

4.1.21

A. Strength EMOM X 10 minutes Minute 1: 10 Heavy American KB Swings Minute 2: Double Under Practice B. Conditioning “The Easter Bunny...
42 views0 comments
iotafitnessdm
  • Mar 31
  • 1 min

3.31.21

A. Conditioning “Echo Vision” 100/80 cal bike Every minute on the minute including the :00 complete 3 burpees 15 MINUTE CAP B. Accessory...
31 views0 comments
iotafitnessdm
  • Mar 30
  • 1 min

3.30.21

A. Strength 8 sets Every :90 1 Hang Clean and Jerk (Building) B. Conditioning For Time 50 Push Jerks 115#/75# -Every time you break, Run...
34 views0 comments
iotafitnessdm
  • Mar 29
  • 1 min

3.29.21

A. Strength Pause Back Squat 4 sets of 5 reps (2 Second Pause in Bottom) B. Conditioning "Gina" For time and reps Buy-in 44 Calorie Row...
39 views0 comments
iotafitnessdm
  • Mar 26
  • 1 min

3.26.21

A. Conditioning 21.3 15 Front Squats 45#/35# 30 Sit-Ups 15 Thrusters 45#/35# -1 minute rest- 15 Front Squats 30 Jumping Pull-Ups 15...
16 views0 comments
iotafitnessdm
  • Mar 25
  • 1 min

3.25.21

A. Conditioning For time (with a partner) 1 Mile Run (Together) 100 Burpees 100 Sit-Ups 1 Mile Run (Together) 30 MINUTE CAP SOLO VERSION...
27 views0 comments
iotafitnessdm
  • Mar 24
  • 1 min

3.24.21

A. Strength EMOM X 10 minutes Minute 1: 10 Single Arm KB Suitcase Deadlift + :20 Suitcase Hold (R arm) Minute 2: 10 Single Arm KB...
25 views0 comments
iotafitnessdm
  • Mar 23
  • 1 min

3.23.21

A. Strength Front Squat 4 sets of 2 reps @ 85-90% of 3RM B. Conditioning For time 30 Power Cleans *Every 5 reps perform 8 Wall Balls 10...
28 views0 comments
iotafitnessdm
  • Mar 22
  • 1 min

3.22.21

A. Strength 5-5-5-3-3 Push Press B. Conditioning 15 minute AMRAP 25/20 Cal Bike 15 Push Press 95#/65# 10 T2B
36 views0 comments
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