STRENGTH – SNATCH 10 min EMOM 1 Snatch Shrug 1 Snatch High Pull 1 Muscle Snatch (No re-bending of the hips or knee)
CONDITIONING 13 min AMRAP 5 Clean (115#/80#) 5 Sit Up (Butterfly w/ arms crossed across your body) 5 Burpee
ENDURANCE WOD’s CrossFit On Day: (6x) 1 min on 1 min rest – cover as much distance as possible CrossFit Rest Day: 5 min on 2.5 min rest 6 min on 3 min rest 7 min on – cover as much distance as possible
How do I even out into words the past week! First and foremost thanks to all who made it possible for me to go and be the event director again at Regionals, from the coaches that covered classes, to my wife who was there supporting and taking on the task of caring for all the volunteers, to my kids for being without their dad for a week and smiling the whole time, to our athletes and to all who came from our box to volunteer. Out IoTA Family left our mark on Regionals without a doubt! THANK YOU!!
I was so proud of the team (Daryl, Dayton, Dakotah, Cerissa, Ellen and Tam) that we put on the field at regionals this year as well. Not only are these 6 amazing athletes they are incredible people as well. These six came together and really put on a performance with a top finish in their heat in WOD 7. They had 4 top 20 finishes over the weekend and a finishing position if 20th in our region, they made us all proud!