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Latest WOD

CrossFit WODs for 6/23/2017

It is a regular Saturday at IA, and that means we have a busy morning.  Need to relax a little?  Come to yoga at 8am.  Are you ready to try a local competition?  Come try our Competition Class if you have talked with a coach first.  Everyone looking for a regular CrossFit WOD should come to our 11am.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1:
Every 90 Sec x 6
1 HS Snatch (135/95)
1 Squat Snatch

WOD #2:
2 Rounds for Time:
10 Deadlifts (315/215)
20 Handstand Pushups
30 Fronts Squats (95/65)

WOD#3:
21, 15, 9
KB Swings (2/1.5)
42, 30, 18
Double Unders

11:00am – Regular CrossFit Class
For Time:
42, 30, 18
KB Swings (1.5/1)
84, 60, 36
Double Unders
Run 400m between each round