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! Get the complete information HERE including WOD’s, Schedule and Athlete Heats .


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
30 Sit Ups
30 Box Jumps
30 Push-ups
30 Wall Balls