Thursday 11/17/16

WOD EMOM for 14 Minutes: 10 Deadlifts at 65% of 1 rep max, 10 Burpee box jump overs. Attention:  If you are signed up for the Turkey Row next week, if you could get in your $35 this week, that would be great as we are making our donation to the Road House on Friday … Read more

Wednesday 11/16/16

WOD For time: 40 Thrusters 95/65, 40 Pull-ups, 40 Wall balls 20/14. 9 Minute time cap. Attention:  Top Golf at 7:30 p.m. – adults only, come and have fun! Also, for those doing the Turkey Row, if you get in your funds by Friday, that would be great as we are writing the check to … Read more

Tuesday 11/15/16

WOD With a 12 Minute clock: Max kettlebell swings 53/35, Run one mile. Athletes must get as many kettlebell swings in 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 kettlebell swings. … Read more

Monday 11/14/16

WOD WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups, 3 cleans 185/125, 6 handstand push-ups, 3 cleans 185/125, 9 handstand push-ups, 3 cleans 185/125, 12 handstand push-ups, 6 cleans 185/125, 15 handstand push-ups, 6 cleans 185/125, 18 handstand push-ups, 6 cleans 185/125, 21 handstand push-ups, 9 cleans 195/125… … Read more

Saturday 11/12/16

WOD 3 Rounds for time: 6 Muscle-ups, 12 Dumbbell snatches, 22 Ghd sit-ups. Attention: We have the half marathon Turkey Row coming up, where if you are interested, make sure you get your name on the Board and shirt size as we are ordering shirts on Monday – $35 to enter.  Also, there will be … Read more

Friday 11/11/16

WOD “GFF” “Ralph” Four rounds for time of: 250 pound Deadlift, 8 reps, 16 Burpees, 15 foot Rope climb, 3 ascents, Run 600 meters. 30 Minute cap. Long socks and pants please!! British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on … Read more

Thursday 11/10/16

WOD  Minutes for quality: 45 Second wall facing handstand hold, 45 Seconds easy bike or row, 45 Second sandbag carry, 45 Seconds candle stick rock. Attention: As Turkey Day is only a couple weeks away, we are excited to announce that we are going to be doing a Charity Thanksgiving Marathon Row this year, and … Read more

Wednesday 11/9/16

WOD WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   13 squat cleans, 185 / 115 lb. … Read more

Tuesday 11/8/16

WOD For time: 1600 Meter row, 100 Walking lunges, 75 Abmat sit-ups, 50 Kettlebell swings 53/35, 25 Box jumps 24/20. Attention:  Ben is teaching the Clean in the Oly Class! Also, get your name on the Board for Ragnar if you are interested as the teams will be filled quickly! 

Monday 11/7/16

WOD Tabata: Bench Press 135/95, Rest 4 minutes. Tabata: Ring rows. Attention:  First, remember to enter your Liftoff Scores by 5 p.m. Pacific time! Second, we have booked a Cabin and 2 teams for Ragnar at Zions again on May 12-13, 2017! The total cost for the cabin and registration fee is $270.00.  You can … Read more