Latest WOD

CrossFit WODs for 2/3/2018

By February 2, 2018No Comments

As always, it’s a busy day at IA.  Are you feeling stiff and/or anxious?  Come try a yoga class.  It’s only $5 and we guarantee you will feel better after that hour.  For our more experienced and seasoned athletes, we have Competiton Class at 9:30am.  We end the morning with a Regular CrossFit class at 11am.

8:00am – Yoga 

9:30am – CrossFit Competition Class

WOD #1:
10 Min to Find 3 Rep Bench Press

WOD #2:
3 Rounds for Reps
1 Min Bike for Cals
30 sec rest
1 Min Row for Cals
30 sec rest
1 Min DUs
30 sec rest

WOD #3:
For Time:
50 Pistols
50 DB Snatches (50/35)
50 TTB
50 KB Swings (1.5/1)
50 Ring Dips
50 Wall Balls (20/14)(10/9)

11:00am – Regular CrossFit Class

For Time:
50 Pistols
50 DB Snatches (50/35)
50 TTB
50 KB Swings (1.5/1)
50 Ring Dips
50 Wall Balls (20/14)(10/9)