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WOD 3 Rounds for time: 400 Run, 40 Abmat sit-ups, 7 Deadlifts 315/205. Attention: We started carrying some protein shakes in the fridge. They are $2 and if you could make sure you let a coach know if you grab one or write it on the board like with the water that would be greatly … Read more
WOD Hero Wod “Nate” 20 Minute AMRAP: 2 Muscle-ups, 4 Handstand push-ups, 8 Kettlebell swings 70/53. In honor of Chief Petty Officer Nate Hardy, who was killed, February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
WOD For time: 10 Ground to overhead @135/95, 8 Ground to overhead @ 165/110, 6 Ground to overhead @ 185/125, 4 Ground to overhead @ 205/135, 2 Ground to overhead @ 225/155. 11 Minute time cap. This week is the beginning of CrossFit Regionals! So our wods will look similar to some of the wods … Read more
WOD 4 Rounds: 3 Minute clock, Row for calories 30/22, As many reps as possible of shoulder to overhead @115/75. Rest 2 minutes between rounds. Attention: There is only a 9 a.m. Wod! Further, if you are going on the bus up to Park City CrossFit Mountain Meltdown – please be there at the box between … Read more
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
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
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.
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
WOD Teams of 2: 100/75 Cals bike, 40 Toes to bar, 30 Cleans 185/135, 40 Toes to bar, 100/75 Cals row.
