Thursday 1/28/16

WOD 3 Three minute AMRAPs of: 9 Snatches 115/75, 15 Cleans 115/75, 21 Shoulder to overhead 115/75. Rest 3 minutes between rounds.

Wednesday 1/27/16

WOD 10 Minutes to complete: 150 Abmat situps, Max burpees to a 6 inch target. Score is numbers of burpees.

Tuesday 1/26/16

WOD 15 Minute AMRAP: 60 Double unders, 50 Kettlebell swings 53/35, 40 Chest to bar pull-ups, 30 Calories row. Attentions: Ben will be teaching the Clean and Jerk in the lifting class tonight.  If you are doing the challenge it will be worth the same as a wod, 3 points.  

Saturday 1/23/16

WOD “BARNEY” 5 Rounds for time: 5 20 Meter sandbag sprints, 5 Tire flips, 10 Burpees, 15 Wall balls 20/14, 1 Rope climb. May be completed solo or in teams of 2. Dress warm and the tires may get you dirty so prepare accordingly. Wod courtesy of CrossFit Lehi. Officer Douglas Scott Barney Officer Douglas … Read more

Friday 1/22/16

WOD Amrap for 15 minutes. Shoulder to overhead 135/95. 1-2-3-4-5-6-7-8-9-10-11…. Between each round complete 10 slam balls 25/20.    

Thursday 1/21/16

WOD Partner WOD Teams of 2: Row 5000 meters While one person rows, the other holds a plank. Athletes can break up the row any way they want.    

Wednesday 1/20/16

WOD Tabata: Row, Deadlifts 225/155, Toes to bar, Double-unders. Attention: We are having some computer issues so no photos today – Sorry!