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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10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8