6-16-14 Leave No Survivors – This Saturday

15 min AMRAP 5-Squat Clean (105#/75#) 8-Pull-up 11-Box Jump (20″)

ENDURANCE WOD’s CrossFit On Day: 16 x 100m sprint on the 0 and 30 second – if you fail sit one interval out and then continue – 10 burpee penalty for each failed round CrossFit Rest Day: 45 min – cover as much distance as possible

Leave No Survivors is THIS SATURDAY. If you are on the fence about signing up now is the time. The field is smaller than in previous years so the event will be one day and will also be a really great experience if you want to try your hand at competing. All of the workouts are known and all of the event details can be viewed at www.iotacompetitions.com – A HUGE thank you to Progenex for sponsoring this event and for taking great care of us!

Recent Posts

See All

3.2.21

A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s