WOD For time: 20 Squat cleans 135/95, 30 Box jumps 30/24, 40 Kettlebell swings 53/35, 50 Wall balls 20/14. Attention: Remember to get your vote in by end of day tomorrow as part of voting on the Challenge Winners!!! Also, we will be posting more information on the CrossFit Open as we will be encouraging … Read more
WOD For time: 100 Double-unders, 5 Shoulder to overhead 155/105, 75 Double-unders, 10 Shoulder to overhead 155/105, 50 Double-unders, 15 Shoulder to overhead 155/105, 25 Double-unders, 20 Shoulder to overhead 155/105. NO CLASS AT 6 AM FOR PRESIDENT’S DAY!! Attention: The Challenge has come to a close and THE WINNER OF THE CONTEST IS ….. … Read more
WOD Valentine’s Day Wod 4 Rounds of: 20 Yard sled push, 30 Yard sandbag carry, 60 Yard sprint, 30 Yard sandbag carry, 20 Yard sled push. We will be out on the fields tomorrow so dress appropriately and if you want to wear cleats do! Total rest between rounds. Attention: We are at the end … Read more
WOD 3 Rounds for time: 400 Meter run, 20 Knees to elbow, 15 Deadlifts 225/155. Attention: We had the beginning of the weigh-ins today and saw some great numbers and transformations for the challenge!!!! Don’t forget to turn in your final logs by Saturday at noon! Soo exciting as everyone so far has lost weight … Read more
WOD 14 Minute EMOM: Odd minutes 10 Burpee box jumps 24/20, Even minutes max slam balls 25/20. Score is total number of slam balls. Attention: Remember at 6:30 p.m. we will not be doing a Wod (we will open a couple extra spaces at 5:30 p.m.). Instead we will be there talking about transition options … Read more
WOD Challenge Wod #2 “Jackie” 1000 Meter row, 50 Thrusters 45/35, 30 Pull-ups. Attention: There has been lots of talk going on in the box about the Park City Mountain Meltdown. It’s a great competition that takes place up at Park City were they mix running up and down the mountain with Wods. It’s a … Read more
WOD Challenge Wod “CrossFit Total” 1 Rep max back squat, 1 Rep max strict press, 1 Rep max deadlift, After warming up athletes will have 3 attempts to work up to a 1 rep max for each lift for the day. Also, below are the results from your first CrossFit Total!
WOD 3 Minute AMRAP: 3 Push-ups, 6 Sit-ups, 9 Hang cleans 95/65. Repeat for 4 rounds with a 1 minute break between rounds. Attention: Last week of the Challenge – whoohoo!!! We are excited for the results!! The two challenge “after” wods will be on Tuesday and Wednesday so make sure you get those in … Read more
WOD 14.2 Open Wod Every 3 minutes for as long as possible complete: 2 Rounds of: 10 Overhead squats 95/65, 10 Chest-to-bar pull-ups. 2 Rounds of: 12 Overhead squats, 12 Chest-to-bar pull-ups. 2 Rounds of: 14 Overhead squats, 14 Chest to bar pull-ups. One round is to be completed every 3 minutes to continue to … Read more
