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WOD 7 Minute AMRAP: 10 Hang cleans 95/65, 10 Plate push-ups. Attention: Fitness Elevated is this weekend and we have several of the guys competing in the event! It will take place Friday and Saturday at the equestrian center in South Jordan. Friday most of the guys will start around 5 p.m. On Saturday the … Read more
WOD “Filthy Fifty”: 50 Box jumps 24, 50 Jumping pull-ups, 50 Kettlebell swings 35, 50 Walking lunges, 50 Knees to elbow, 50 Push press 45/35, 50 Hip extensions, 50 Wall balls 20/14, 50 Burpees, 50 Double-unders. 25 Minute time cap.
WOD 3 Rounds for time: 20 Deadlifts 225/155, 3 Sets of ladders sprints @ 25 feet, 20 Dumbbell snatches 45/35, 3 Sets of ladders sprints @ 25 feet. . Mobility Wod Monday! Lower back tweak fixes.
WOD In teams of 2 or 3 complete the following: Row 60 calories while partner holds plate overhead 45/35, 100 Bench press @ 135/95 while partner holds lockout on rings, 40 Ring dips while partner holds bar locked out 135/95.
WOD “Open 11.5” 20 Minute AMRAP: 5 Cleans 145/100, 10 Toes to bar, 15 Wall balls 20/14. Attention: People have been asking lately about some of our supplements and what are the benefits and if they should take them. Please find below a brief summary for your consideration. Fish oil – The health benefits for … Read more
WOD Four rounds for time: 75 Foot sled drag 345/270. Shuttle run 25, 50, 75 foot, 75 Foot sled drag over the shoulder 345/270. All out efforts with total rest between rounds.
WOD 7 Minutes to complete: 10 Double unders, 20 Double unders, 30 Double unders, 40 Double unders, 30 Double unders, 20 Double unders, 10 Double unders. Each set must be unbroken or the athlete must start over on that set. 7 Minutes to complete: 21-15-9 Calories rowed, Burpees over the rower. 7 Minutes to complete: … Read more
WOD For time: 12 Push press 135/95, 5 Rope climbs, 9 Push press 135/95, 5 Rope climbs, 6 Push press.
WOD Front Squats with 3 second pause in the bottom. 6-6-6-6-6. Then 1 round of Tabata air squats. Attention: Remember, Monday night we have the Blackhawks Kids CrossFit class, and if you can try to sign up your kid(s) under the CrossFit Kids tab, let us know how it goes! Also, congrats to Donette and … Read more
WOD 4 time 4 rounds of: 400 m Run and, 30 Box Jumps 24/20. Attention: We are going to be running outside so dress warm! Also, yoga tomorrow at 10 a.m. Further, good luck to Jessica and Donette as they are competing in the Tuff Stuff event tomorrow!! Feel free to go cheer these two … Read more