CFAdmin

WOD 3 Rounds for time: 10 Front squats 185/125, 20 Chest to bar pull-ups, 30 Double-unders. Attention:  The 4th Annual 6K/10K Race benefiting Neuroworx of South Jordan will be held this Saturday, May 16th at 8 am.  Neuroworx, a local non-profit organization, is an outpatient neurological rehabilitation facility.  They are making great strides in helping … Read more

WOD For time: 1000 Meter row, 150 foot Sled drag 3 plates/2 plates, 800 Meter run.

WOD Bench Press: 5-5-5-5. Then Tabata: Ring Dips & Burpees.

WOD 15 Minute AMRAP: 5 Toes to bar, 5 Wall balls 20/14, 50 Meter farmer carry 53/35, 10 Toes to bar, 10 Wall balls 20/14, 50 Meter farmer carry 53/35, 15 Toes to bar, 15 Wall balls 20/14, 50 Meter farmer carry 53/35, 20 Toes to bar, 20 Wall balls 20/14. Continue adding 5 reps … Read more

WOD 3 Rounds for time: 15 Clean and jerks 135/95, 600 Meter run.

WOD 21-15-9: Deadlifts 225/135, GHD sit-ups. Rest 3 Minutes then, 21-15-9: Calorie row, Abmat sit-ups.

WOD 3 Rounds: 10 Muscle-ups, 20 Kettlebell swings 53/35, 40 Double-unders.  

WOD 15 Minute AMRAP: 8 Hang cleans 185/125, 50′ Hand stand walk, 400 meter run.

WOD For time: 15 Back squats 135/95, 40 Box jumps 24/20, 15 Back squats 135/95, 30 Box jumps 24/20, 15 Back squats 135/95, 20 Box jumps 24/20, 15 Back squats 135/95, 10 Box jumps 24/20, 15 Back squats 135/95.

WOD Strict Press: 3-3-3-1-1-1. Then: 21-15-9 Push press 95/65, Knees to elbow. Attention:  Olympic Lifting Class at 7:30 p.m. on Tuesday!