Bench Marks – Iota Fitness

3-3-17

Announcements

Our fitness challenge is coming to an end. Log your food until Friday and get it turned in this weekend. We will be testing next week, it will be programmed in just like our first week, so come ready to hit some new PR’s. Also, I know it’s short notice but the dexa body scan will be at Crossfit Antietam on Friday. Go to the link below to schedule an appointment. Any questions feel free to ask Missy or Daryl, thanks and good luck.

http://bookeo.com/dexabody?type=415554K79UJ1545020A74A&option_TYPE_OF_SERVICE=YWEHRUFM
Wod
17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

2-28-17 “17.1”

Wod
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

2-17-17 “Lola”

“Lola”
30 Double Unders (3:1 singles)
20 Knees to Elbows
10 HSPU

Post Wod
Bench Press
5X3 AHAP
2X Max effort @40%

1-27-17

4-8-16 Fight Gone Bad

“Fight gone bad”
3 Rounds
1 min at each station
Wallballs (20/14)
SDHP (75/55)
Box Jump (20″)
Push Press (75/55)
Row for Calories
1 min rest

1-20-17

“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5X Bodyweight)
Bench Press(Bodyweight)
Clean (3/4 Bodyweight)

1-6-17

“Holleyman”

namesake photo

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Mileitary vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds for time
5 Wallballs (20/14)
3 HSPU
1 Clean (225/155)