Month: July 2016

Wednesday 7/20/16

by

WOD 12 Minute AMRAP: 9 Deadlifts 135/95, 7 Front rack lunges 135/95, 5 Shoulder to overhead 135/95. We will only have one class on Monday the 25th at 10am!!!

Tuesday 7/19/16

by

WOD 4 Rounds for time: 400 meter kettlebell carry 53/35. 400 meter run. One KB in each hand. Every time the KBs are set down that’s one calorie to be done on the bike at the end. It’s ok to jog with the KBs

Monday 7/18/16

by

WOD 3 Rounds for time: 10 Squat snatches 135/95, 100 Double-unders. Mobility Wod Monday!! What does great mobility look like in the snatch click HERE for an amazing video.  Something I would like you to notice if you watch, is that Chad has tension throughout the entire lift and he stays connected with the bar. … Read more

Saturday 7/16/16

by

WOD Teams of 2: 150 Kettlebell swings 53/35, 150 Box jumps 24/20, 150 Wall balls 20/14. One partner works the other performs a hold. Attention:  You can still enter to be a part of the CrossFit Games fun! Also, new shirts are in, come in to check em out:) Also, remember the Herriman Black Ridge … Read more

Friday 7/15/16

by

WOD GFF “Tabata” Row for calories, Power cleans 135/95, Ghd sit-ups, Bike for calories. Attention:  Get your picks in for the CrossFit Games winners – deadline is Monday at noon! Also, sign up for Preston’s class and pay beforehand! 

Thursday 7/14/16

by

WOD “Cindy” 5 Pull-ups, 10 Push-ups, 15 Air squats, 20 Minute AMRAP. OR “Mary” 5 Handstand push-ups, 10 Pistols (1 legged squats) 15 Pull-ups. Attention! Congratulations to Randi and Manny on welcoming Ryah into the Dingo family! She is 8 pounds and 20 ounces!  Moma and baby are doing great!  The CrossFit Games begins next week! … Read more

Wednesday 7/13/16

by

WOD With a 12 Minute clock: Burpee box jump-overs 24/20. Run one mile. Athletes must get as many burpees as possible before running the mile.  Each athlete will decide when to go for their mile run.  It must be completed before the 12 minute clock is up. Score is number of burpees. Attention:  We will … Read more

Tuesday 7/12/16

by

WOD Attention: Deadlift: 10-8-6-4-2. Then for time: Unbroken toes to bar: 12-10-8-6-4-2. Attention: Ben is teaching The Snatch at the Olympic Lifting Class.  

Monday 7/11/16

by

WOD For time: 30 Snatches 95/65, 30 Clean and Jerks 95/65, 30 Thrusters 95/65. Attention: Several members have asked to order some items from Rogue.  If you would like to add anything to the Order, please let Alecio know right away.  

Saturday 7/9/16

by

WOD Teams of 2 against another team of 2. 15 Minute clock: Team 1 performs as many tire flips as possible, Team 2 assaults bikes for calories 40/30. When team 2 finishes their calories on the bike the teams switch movements.  Score is total number of tire flips. Chad stopped in again today and wanted … Read more