WOD With a 12 Minute clock: Max kettlebell swings 53/35, Run one mile. Athletes must get as many kettlebell swings in as possible before running the mile. Each athlete will decide when to go for their mile run. It must be completed before the 12 minute clock is up. Score is number of kettlebell swings. … Read more
WOD WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups, 3 cleans 185/125, 6 handstand push-ups, 3 cleans 185/125, 9 handstand push-ups, 3 cleans 185/125, 12 handstand push-ups, 6 cleans 185/125, 15 handstand push-ups, 6 cleans 185/125, 18 handstand push-ups, 6 cleans 185/125, 21 handstand push-ups, 9 cleans 195/125… … Read more
WOD 3 Rounds for time: 6 Muscle-ups, 12 Dumbbell snatches, 22 Ghd sit-ups. Attention: We have the half marathon Turkey Row coming up, where if you are interested, make sure you get your name on the Board and shirt size as we are ordering shirts on Monday – $35 to enter. Also, there will be … Read more
WOD “GFF” “Ralph” Four rounds for time of: 250 pound Deadlift, 8 reps, 16 Burpees, 15 foot Rope climb, 3 ascents, Run 600 meters. 30 Minute cap. Long socks and pants please!! British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on … Read more
WOD Minutes for quality: 45 Second wall facing handstand hold, 45 Seconds easy bike or row, 45 Second sandbag carry, 45 Seconds candle stick rock. Attention: As Turkey Day is only a couple weeks away, we are excited to announce that we are going to be doing a Charity Thanksgiving Marathon Row this year, and … Read more
WOD WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. … Read more
WOD For time: 1600 Meter row, 100 Walking lunges, 75 Abmat sit-ups, 50 Kettlebell swings 53/35, 25 Box jumps 24/20. Attention: Ben is teaching the Clean in the Oly Class! Also, get your name on the Board for Ragnar if you are interested as the teams will be filled quickly!
WOD Tabata: Bench Press 135/95, Rest 4 minutes. Tabata: Ring rows. Attention: First, remember to enter your Liftoff Scores by 5 p.m. Pacific time! Second, we have booked a Cabin and 2 teams for Ragnar at Zions again on May 12-13, 2017! The total cost for the cabin and registration fee is $270.00. You can … Read more
WOD 5 Minutes: Teams of 3: Max sandbag over the shoulder, Rest 2 Minutes. 5 Minutes: Max 75′ sled pull, Rest 2 Minutes. 5 Minutes: Max calories on the bike. Attention: Preston is doing a special kind of squat tomorrow in the Powerlifting class – come check it out and make sure you sign in … Read more
WOD 3 Rounds for time: 400 Meter run, 20 Overhead squats 75/55. Attention: We hope everyone had fun at the Liftoff – there were lots of PRs tonight! Tomorrow, the competitors will be doing the Liftoff Wod during the 6:30 p.m. timeslot and there will be pizza, drinks, and also Daniel’s video that he put … Read more