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WOD 2 Rounds for time: 30 Calorie row, 30 Lunges with plate overhead 45/25, 30 Burpees on to a plate, 30 pull-ups. Jessica Smith wanted to do this for her B-day wod! Attention: Congratulations to everyone who did the Park City Mountain Meltdown this weekend! You guys and gals did awesome finishing a tough event!!! … Read more
WOD Elizabeth: 21-15-9, Power cleans 135/95, Ring dips. Attention: On Saturday there will ONLY be a 9:00 a.m. Wod! We are encouraging everyone to go up to Park City and cheer on the other members who are participating in the Mountain Meltdown! They all start at 2 p.m.! Good Luck to them!!
WOD 4 Rounds for time: 400 Meter run, 10 Right arm dumbbell thruster 50/35, 10 Left arm dumbbell thruster 50/35.
WOD For time: 40 Calories row, 30 Box jumps 24/20, 20 slam balls 25/20, 10 Rope climbs, 5 Cleans @ 225/155. Remember to wear long socks!
WOD Tabata: Double-unders, Toes to bar, Deadlifts 185/125. Tabata is 20 seconds of work followed by a 10 second break for 8 rounds.
WOD 5 Rounds for time: 12 Handstand push-ups, 20 Reverse lunges, 100 Meter run. Attention: Olympic Lifting Class at 7:30 p.m. on Tuesday! It’s been a big hit and we love having you guys an gals working on your skills!! Ben has been doing an awesome job coaching!! 4s
WOD Complex for Quality and load: 1 Snatch from power position, 1 Snatch from knees, 1 Snatch from the floor. Then 80 kettlebell swings for time 70/53. Mobility Wod Monday! All about the Crossover Symmetry. Important for all to watch.
WOD 4 Rounds of: 200 Meter row, 150 foot Sled push (heavy), 10 Burpees. *Score will be slowest and fastest times added together.
