CFAdmin 
NO WOD:) Box is closed today and tomorrow – so go watch your fellow athletes compete at the Park City CrossFit Mountain Meltdown – the individuals go at 1:40 p.m. and teams go at 1:50 and 2 p.m.!! (P.S. Evan just posted Kettlebell Thrusters will be there – 53/35 with scaled options – it’s going … Read more
WOD Work on Rope Climbs (legs or legless), then work up to a 1 Rep Max Power Clean & Jerk. Please note that the Clean & Jerk is to help our Mountain Meltdown folks figure out what they can do on game day. (Remember to wear long pants and/or sleeves). Attention: First, remember the Box … Read more
WOD AMRAP in 15 Minutes: 3 Calories on Bike, Ski or Rower, 3 Burpees, 30 Double Unders, 6 Calories on Bike, Ski or Rower, 6 Burpees, 30 Double unders, Keep adding 3 reps to the cals and burpees until time runs out. Double unders stay the same.
WOD For reps: 1 Minute of Dumbbell snatches 70/50, 1 Minute of Box jumps 30/24, 2 Minutes of Dumbbell snatches 70/50, 2 Minutes of Box jumps 30/24, 3 Minutes of Dumbbell snatches 70/50, 3 Minutes of Box jumps 30/24. Score is total reps completed. Attention: The Mountain Meltdown Heats are up! Go to: http://www.mountain-meltdown.com/heats/. … Read more
WOD 20 Minutes: Run 1 mile then with remaining time. AMRAP of, 5 Pull-ups, 10 Push ups, 15 Air squats. Hectors B-day Wod. Attention: On Saturday and Sunday, please note that there will be no Wods and the Box will be closed as we have 2 teams of 16 athletes plus 2 volunteers at Zions … Read more
WOD Team Foam Rolling Adventure!! Come see what we have in store for you!! Attention: First, Alecio left his phone at the box, so anyone trying to get ahold of him will just have to show up tomorrow:) Second, for runners doing Ragnar – We will meet Saturday at 12 pm in Herriman at 14800 … Read more
WOD “Annie” 50-40-30-20-10, Reps of Double-unders and sit-ups, Or 40-30-20-10 Ghd sit-ups, 120-90-60-30, Double-unders.
WOD Jessica Smith’s B-day wod! 2 Rounds for time: 32 Calorie row, 32 Lunges with plate overhead 45/25, 32 Burpees onto a plate, 32 Pull-ups. 20 Minute cap. Click HERE for past results.
