Friday 5/6/16

WOD Back squats: 1-10-1-20-1-30. After the squats, 1 min max cals on bike. All sets should be heavy and the 1 rep should be a max lift for the day.  All warm-up reps should be done before starting the series which begins with the heavy 1 rep. Attention: First, we are getting a fancy dancy big … Read more

Thursday 5/5/16

WOD 3 Rounds for time: 400 m Run, 18 Toes to bar, 45 Seconds L-sit. Attention: We are getting a fancy dancy big bus to transport everyone, athletes and family, for the Park City Mountain Meltdown on Saturday! Our Helo individuals are going at 12:50 p.m. and the Helo team is going at 1:20 p.m.! … Read more

Tuesday 5/3/16

WOD 400 Meter run backwards: 10-9-8-7-6-5-4-3-2-1 Reps of Double Russian Kettlebell swings 53/35, Double-unders x 5.

Monday 5/2/16

WOD 12 Minute AMRAP: 20 Thrusters 45/35, 10 Box jumps 24/20, 3 Muscle-ups. With a TABATA timer. Mobility wod Monday!! Some quick exercises that can be done to help your hips and  back before bed!! Click HERE to give them a try. Attention:  The Park City CrossFit Mountain Meltdown is this Saturday!  We have a huge … Read more