20 min AMRAP
5x – 3 min rest between rounds
This workout is preformed with a rolling clock. Once you complete a round rest for 3 min before starting the next round. There will be a 45 min time cap for this workout.
Scale this workout to be appropriate for your experience level by doing 3, 4 or 5 rounds.
“Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill.” – Coach Greg Glassman, Read “Benchmark Workouts:” HERE
Compare your previous Cindy Score HERE
Compare your previous Barbara Score HERE
4 Min EMOM
5 Clean and Jerk (135#/95#)
2 min rest
4 min EMOM
5 Clean and Jerk (135#/95#)
20 Box Jump (30″/24″)
5 Turkish Get Up – Right Arm (53#/35#)
5 Turkish Get Up – Left Arm (53#/35#)
20 min on the Clock
1 mile run
9 Wall Ball
STRENGTH – Snatch
15 min OTC
1 Squat Snatch EMOM (Power Snatch + OHS)
Finish heavier than last week – Increase load at 5 and 10 min
200m run backwards
10 KB Swing (70#/53#)
10 Push-up back and forth across a plate (45#/25#)
30 Thrusters (95#/65#)
10 Toe to Bar
20 Thruster (115#/85#)
20 Toe to Bar
10 Thruster (135#/95#)
30 Toe to Bar
CrossFit On Day: ALL OUT EFFORTS – 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. (Cover as much distance as possible.)
CrossFit Off Day: 10k at 90% effort/pace
An amazing Coach and Friend!
As many of you know Coach Joe is moving to SLC in August. Words can’t express what he has meant to our box and without a doubt he will be missed. The past 10 months have been an incredible ride. He has elevated so many of us, in so many ways. He will always be a part of the IoTA Community and Family and will be missed. Be sure and thank him for all he has done and wish him well this week when you see him. THANK YOU JOE!!
The good news is we will not be without a dedicated Strength Coach! Shane Smith from West Side Barbell in Ohio has moved to Cache Valley and will be joining our coaching team. He will be hanging with Joe this week to get to know everyone, so don’t be shy and introduce yourself to him. The current strength class schedule will remain the same going forward with Shane.
Just a reminder that we will only have one afternoon class Friday at 5 pm, morning schedule is as usual.
20 Min AMRAP
Run 400 meters
Max rep Pull-ups
Total number of pull-ups completed for each round will be your score.
Each time you come off/let go of the Pull-up bar run 400m.
The following Schedule will be in effect for both the North and South Locations for Thursday the 24th and Friday the 25th and there will be no CrossFit Kids classes on Thursday.
5:15 am, 6:15 am, 7:00 am, 9:00 am (South on the 24th is Strength)
12:00 pm (24th – North Only), 5:00 pm (South on the 24th is Strength)
STRENGTH – SNATCH
15 min EMOM
1 Squat Snatch (Power Snatch + OHS)
2 Hang Power Snatch
21 Double Unders (3:1 Singles)
12 Deadlift (205#/165#)