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WOD For time: 1 Round of: 30 Hang power cleans 115#(75#) 15 Ring dips 3 Rope climbs 15′ Then, 2 rounds of: 20 Hang power cleans 115#(75#) 10 Ring dips 2 Rope climbs 15′ Then, 3 rounds of: 10 Hang power cleans 115#(75#) 5 Ring dips 1 Rope climb 15. Main site wod.
WOD For time: 20 Wall balls, 30 Calorie row, 90 Double-unders, 30 Calorie row, 20 Wall balls.
WOD Thrusters: 10 Sets of 1 Rep. Attention: Congratulations to all those in the Open who got their first Bar Muscle-Up doing 16.3, remember to enter your score by 6 p.m.! Also, the Park City CrossFit Mountain Meltdown is almost full so if you want to enter, do it soon!
WOD 12 Minute AMRAP: 21 Double unders, 18 Sit-ups, 15 Box jumps 24/20, 12 push-ups, 9 Mountain climbers.
WOD Workout 16.3 7-min. AMRAP: 10 power snatches 75/55, 3 bar muscle-ups. Attention: We will be running 16.3 with heats starting at 4:30 p.m. as usual! For anyone who does the Wod on Friday but also wants to work on their bar muscle-ups, you can do so on Saturday after the Wods!
WOD 4 Rounds for reps: 1 Minute max cals on assault bike, 1 Minute rest, 1 Minute max atlas stone ground to shoulder, 1 Minute rest.
WOD “Helen” 3 Rounds for time: 400 Meter run, 21 Kettlebell swings 53/35, 12 Pull-ups.
WOD 20 Minute AMRAP: 15 Calorie row, 15 Ghd sit-ups, 15 Hang power snatch 95/65. Attention: Everyone doing the Open – remember to enter your score well before 6 pm (you need your tiebreaker time so if you don’t have it, text Alecio tomorrow early so he can go look at your paper)! Also, Ragnar … Read more
WOD 5 Round for reps: 40 Seconds max reps push jerks 135/95, 20 Rest, 40 Seconds max reps assault bike for cals, 20 Rest, 40 Seconds max reps deadlifts 225/155, 20 Rest. Attention: Great job to everyone who got through 16.2! For anyone that has not gone yet, we will be hanging around to do more … Read more
