12-17-15 Volunteer for Cold War

With Cold War being a little more than 2 weeks away we need a few volunteers for judging and equipment transitions. If you would like to help please e-mail Paul (crossfitiota@gmail.com) or txt or call at 435-213-0778.


STRENGTH 10 min EMOM 1 Snatch 1 Hang Snatch 1 Overhead Squat

CONDITIONING 50 Straight Leg Sit-up 25 Burpee 40-20 30-15 20-10 10-5 50 Wallballs to Finish

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row