Monday 6/30/14

WOD Benchmark: “Nicole” 20 Minute AMRAP, 400 Meter run, Max reps pull-ups. Score is total number of pull-ups. Attention: We will be having a holiday schedule this week.  Friday the 4th we will do a WOD at the Black Ridge Reservoir in Herriman at 9 Am only! Saturday the 5th we will have a 10 … Read more

Saturday 6/28/14

WOD In teams of 2, or as an individual complete the following for time. 6 Rounds of: 400 Meter run, 4 Man Makers 45/30, 8 Box over Burpees 24/20. One partner completes a round while the other rests. Happy B-day Donette!  Good luck to everyone competing in the Spartan race.

Thursday 6/26/14

WOD 10 Rounds for time: 10 Kettlebell swings 53/35, 8 Toes to bar, 10 Wall balls 20/14. 20 Minute time cap.  

Wednesday 6/25/14

WOD Turkish get-ups, 4-4-4-4, GHD Sit-ups, 15-15-15-15, Max calories row for 4 rounds of 45 seconds.  

Tuesday 6/24/14

WOD 5 Rounds for time: 8 Snatches 115/75, 10 Box jumps 30/24. Attention:  Remember that tomorrow tonight we will be having Zachery Gee at the box for an Olympic Lifting session to go over the Snatch as well as the Clean & Jerk!  There will be no 6:30 p.m. class.  The clinic will start at … Read more

Monday 6/23/14

WOD For time: 30 Muscle-ups. The Spartan Beast Race is about 6 days out for many of the athletes at the box, so I thought I would share some race week plans that you can use for any endurance event you may have planned for this summer.  The week of a big race can be … Read more

Saturday 6/21/14

WOD (9 Am) In teams of 2 to 4 complete the following, 75 Foot sled push 120/100, 4 Cleans 155/105, 15 Jumping pull-ups, 75 Foot sled push. (10 Am) HAM PLAN.

Friday 6/20/14

WOD  For time: 3 Rounds As Fast As Possible (AFAP), 20 Burpees, 20 Thrusters 75/55, 3 Minute rest, 3 Rounds AFAP, 15 Burpees, 15 Thrusters, 3 Minute rest, 3 Rounds AFAP 10 Burpees, 10 Thrusters. 20 minute cap. The Thruster weight should be light to permit unbroken sets.

Thursday 6/19/14

WOD 50 Double-unders, 50 Sit-ups, 400 meter run, 40 Double-unders, 40 Sit-ups, 400 Meter run, 30 Double-unders, 30 Sit-ups, 400 Meter run, 20 Double-unders, 20 Sit-ups, 400 Meter run, 10 Double-unders, 10 Sit-ups, 400 Meter run.   Attention:  Does the White board and your results sometimes put you in a bad mood?  Do you ever … Read more