CFAdmin 
WOD AMRAP in 18 Minutes: 18 Calorie row, 15 Wall balls 20/14, 12 Dumbbell snatches 50/35, 9 Toes to bar. Attention: On Tuesday there will be no Olympic Lifting class at 7:30 p.m., and on Wednesday, the Helo Co-Ed Softball team is playing their first play-off game at 8:00 p.m. at the West Valley City Rec … Read more
WOD Team Series Event 5 Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs, 3 synchronized deadlifts, 6 synchronized burpee box jump-overs, 6 synchronized deadlifts, 9 synchronized burpee box jump-overs, 9 synchronized deadlifts, Etc. adding 3 reps to each exercise every round. Men use a 24 inch box, 225 … Read more
WOD “GFF” For time: 50 Synchronized wall balls 20/14, 30 Power cleans 135/95, 50 Synchronized wall balls 20/14, 20 Power cleans 185/135, 50 Synchronized wall balls 20/14, 10 Power cleans 225/155. 12 Minute time cap. For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball … Read more
WOD Team Series Wod #2 For time: 120 Double-unders, each, relay, 120 Chest to bar pull-ups, total, sets of 15, 120 Hang power snatches 95/65, total, sets of 15, 120 Double-unders, each, relay. 15 Minute time cap.
WOD AMRAP in 20 Minutes: 20 Box jumps 30/24, 10 Handstand push-ups, 20 Ghd sit-ups, 400 Meter run. Attention: The Co-Ed Softball Game is at 7:00 p.m. at the West Valley Rec Center if you want to come cheer everyone on! It’s their last game of the regular season before the play-offs.
WOD Team Series Event #1 For Time: 9-15-21 reps: Synchronized thrusters 95/65, Synchronized bar facing burpees. 8 Minute time cap. Attention: Ben will be teaching the Snatch at 7:30 p.m. in the Olympic lifting class!
WOD Team Series Wod #4: For time: 100 Calorie row, 100 Toes to bar. 12 Minute time cap. Teams of 2 – one partner works at a time. Attention: We will be doing the CrossFit team series this week so grab your favorite workout partner and come do the wods – or if you don’t … Read more
WOD AMRAP in 20 Minutes: 7 Power cleans 135/95, 7 Burpees, 200 Meter run. Bench press in the powerlifting class.
