2-5-15

Just a reminder that the Hydro Static Weight tests are scheduled for the 5th. Please be sure you are aware of your scheduled time. If you are not sure what time you are scheduled, please see below.

PUSH-UP Set 1 – 8 Push-ups Set 2 – 6 Push-ups Set 3 – 4 Push-ups Set 4 – 6 Push-ups

STRENGTH Clean and Jerk EMOM – 15 min 1 Squat Clean -> Thruster + 1 Jerk

CONDITIONING 2,000m row

Community Hydrostatic Weighing-Thursday February 5th 2015 – Iota Crossfit HPER building on 700 North and about 900 East Room #152 – (across from terrace parking)

3:00- Lynsey Falkenberg 3:10- Kendl W 3:20- Ryan Davis 3:30- Stacey Baker 3:40- 3:50- Ashton Bradley 4:00- Matt Plott 4:10- Emily Byington 4:20- Spencer 4:30- Holly corbridge 4:40- Raelynn F 4:50- Marissa Utterberg 5:00- Eric Eliason 5:10- Mrs. Elason 5:20- Shaun Allen 5:30- Lyssa Eggett and Husband 5:40- Jan Anderson 5:50- Sue Hyer 6:00- Krish Thornley 6:10- Kade Allen 6:20- Ashlena Johnson 6:30- Emma Hoggan 6:40- James K 6:50- Shane R 7:00- Chris Thornley

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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 Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

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

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 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B