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Thanks to Justin and Jamie Anderson for being one of the 2014 CrossFit IoTA T.E.A.M. sponsors.

Together Everyone Acomplishes More

Posted in Announcements | 9 Comments

9-23-14

set goalsSTRENGTH - Snatch
3 min – 3 reps EMOM as heavy as possible – Hang Muscle Snatch
1 min rest
3 min – 3 reps EMOM – AHAP – Hang Power Snatch
1 min rest
3 min – 3 reps EMOM – AHAP – Hang Squat Snatch

CONDITIONING
15 min AMRAP
8 KBS (53#/35#)
16 Sit-up
24 DBL

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9-22-14 Huge Congrats To Tandy Olsen

joy in the journey200m run
21 Pull-up
12 Thruster (95#/65#)
300m run
15 Pull-up
9 Thruster (105#/75#)
400m run
9 pull
6 Thruster (115/85#)

tandy#10

Tandy Olsen runs in the Top of Utah Marathon, Saturday in Logan. (Eli Lucero/Herald Journal)

A huge congratulations to Tandy Olsen for taking down his 10th full marathon this past weekend at the Top of Utah Marathon.

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9-19-14 Air Force

Air Force (courtesy of 2010 CrossFit Games Midwest Sectionals)

For time:
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
~For every minute on the minute you have to perform 4 burpees

Note: Rx weight for males is 95lbs and for females it’s 65lbs. The fastest time by a male at the sections where this WOD was created was done at a BLAZING 3:53, min you that this was also judged! Here is the video From the Event!

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9-18-14

dreamsSTRENGTH – SNATCH
3 OHS EMOM for 10 min
This should not be heavier that 65-70% of your 1 RM OHS.
You should also complete all 30 reps without coming close to failure

CONDITIONING
Starting at 20 complete
Toe to Bar on the even numbers
Box Jumps on the odd numbers (24″/20″)
600m run finisher

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9-17-14

sugarSkill Work:
(2x)
60 sec Hollow Hold
30 sec rest
60 sec Plank (45#/25#)
30 sec rest

(2x)
3 Reach, Twist and Lift (5 sec) each arm
15 Scare Crow (5#/2.5#)
10 Scap Push-up
5 Scare Crow – I,Y,T (5#,2.5#)

CONDITIONING
15 min AMRAP
200m row
10 Burpees
10 Kettle Bell Swing (53#/53#)

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9-16-14

winningSTRENGTH – Clean
1 Clean Pull (Shrug with a little elbow bend, working on getting hips/bar verticle and close)
1 Power Clean
1 Hang Squat Clean
Every :90 for 12 minutes
Increase load at will working up to as Heavy as Possible

CONDITIONING
(4x)
30 Sit-Ups
20 Wall Balls
10 Push Ups

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9-15-14

your mind(3x)
400m run
4-5-6
Power Cleans (135/95)
Pull Ups

Coaches Challenge
(3x)
400m run
4-5-6
Power Clean (155/115)
Chest to Bar Pull-up

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