2011 COLD WAR

December 31, 2011 – THE COLD WAR

CrossFit shouldn’t be this fun, but it is! Saturday December 31st we’ve invited CrossFit Southtown up for some fun at our box (7am-noon).  We’re going to send 2011 out with a BANG!  We’re having a little throwdown and CrossFitting for a cause.  It’s all about getting together with a bunch of friends, going hard at a few WODs, hanging out and watching others get theirs.  This New Year’s Eve Day event at CrossFit IoTA is ALL about having fun with a touch of whiteboard glory!  The WOD’s, which are posted below, are designed to be fun and inclusive.  There will be no podium and  no medals, just good times!! We are inviting all to participate as this will just be something we are doing for fun.  So don’t be shy!!  The cost will be $5 (or whatever you would like to donate) and 100% of the proceeds will be donated to the River Heights Post High Program for Kids with Disabilities. We will keep things pretty simple and you won’t be judged!! Movement standards will be explained, coaches from both affiliates will be coaching, and EVERYONE will be watching so be sure and do your best. Scaling will be allowed and we only ask that you do your best, have fun and encourage others while they are working out. So don’t be worried. 

If you would like an event T-Shirt they will be an additional $15 and you will need to have it ordered no later than Dec 19th if you would like to receive it on the 31st. If your shirt is ordered after the 19th we will get it to you as soon as we can.

Schedule
6:45am – Facility Opens
7:00 am – Athlete Checkin
7:20 am – Group Warm-up (Don’t miss the FUN!!)
7:30 am WOD #1 – Heat #1 Starts
9:30 am WOD #2 – Heat #1 Starts
10:30 am WOD #3 – Heat #1 Starts
(If we stay on schedule the final heat should be wrapped up by 12:30pm)

Athlete Heat Schedule
(Athletes will workout in the order listed below.)
HEAT 1 – WOMEN
1 Angie Belnap
2 Chealsy Darby
3 Chris Apedaile
4 Lindsey Nielsen
5 Mindy Anderson
6 Rachel Erickson
7 Shaley Davis
8 Staci Guard
9 Shauna Hall

HEAT 2 – WOMEN
1 Andrea Ward
2 Brooke Jackson
3 Christina Loosli
4 Deena Wolfley
5 Delene Bailey
6 Gina Spackman
7 Stacey Clark
8 Bianca Peterson
9 Kari Coy

HEAT 3 – WOMEN
1 Allison Fullmer
2 Holly Corbridge
3 Isela Phelps
4 Jerianne Davis
5 Karen Lieshman
6 Rachel Randall
7 Robin Cooper
8 Stacey Baker
9 Emily Shumway

HEAT 4 – WOMEN
1 Brandi Bastian
2 Christina Palmer
3 Jenni Esparza
4 Jessie Golightly
5 Ronnie Love
6 Stephanie Hall
7 Tami Rigby
8 Kolett Lewis
9 Melissa Fesser

HEAT 5 – MEN
1 Tommy Morse
2 Dave Anderson
3 Mont Carlson
4 John Goodman
5 Shawn Wolfley
6 Mason Schenavar
7 Tom Apedaile
8 Russel Seamons

HEAT 6 – MEN
1 Bernt Lungren
2 Justin Anderson
3 Kory Larsen
4 Shawn Anderson
5 Kyle Peterson
6 Mike Newswander
7 Marc Neilsen
8 Jamie Buttars

HEAT 7 – MEN
1 Cody Corbridge
2 Habb Wells
3 John Apedaile
4 Josh Janes
5 Kyle Smith
6 Sam Phelps
7 Jeremiah Esplin
8 Jeremy Maughn

HEAT 8 – MEN
1 Blake Womack
2 Cody Golightly
3 Jason Davis
4 Mark Weston
5 Rick Hall
6 Steve McLeoud
7 Tyler Roberts
8 Tim Anderson

HEAT 9 – MEN
1 Brandon Carslile
2 Brett Brunson
3 Chance Randall
4 Doug Berry
5 Jerry Hall
6 Paul Whitteker
7 Ryan Davis
8 Trent Weston

WOD #1 (for time) – 12 min time limit
400m row at the beginning and end
(3x)
15 Kettlebell Swing (70#/44#)
10 Pull-ups (chin over bar – band, dead hang and kip will be allowed)

WOD #2 (for reps)
60 seconds – Double Unders (3:1 Singles) – 1 point for each double
15 seconds – rest
60 seconds – Sumodeadlift Highpull (95#/65#) – 2 points for each SDHP
15 seconds – rest
60 seconds – Double Unders (3:1 Singles) – 1 point for each double

WOD #3 (for time) – 16 min time limit
30 Wall Balls (20#@10′ – 14#@9′)
30 Push-ups (Games Standard – Hand release at the bottom)
30 Box Jumps (24″ – 20″ – Hips open while feet are in contact with the top of the box)
30 Sit-Ups (Butterfly – Shoulders touch floor & through the hips at the top)
50′ Burpee Broad Jumps from your AbMat down touch the wall
50′ Burpee Broad Jumps back to your AbMat
15 Sit Ups
15 Box Jumps
15 Push-ups
15 Wall Balls