Wod Blog

WOD 4 Rounds for time: 20 Deadlifts 225/155, 20 Box jumps 24/20. Deadlifts must be done in unbroken sets.

WOD 5 Rounds for calories: 30 Seconds max effort Assault bike, 4:30 Break between rounds. Click Here for past results. Attention:  First, remember the Card.  Second, Julia will be doing the fun 5k Judges Run on Saturday morning with Tristan. It’s in Sugarhouse and starts at 8 a.m. All proceeds go to the Anne Stirba … Read more

WOD AMRAP 20 Minutes: 50 Calorie row, 40 GHD sit-ups, 30 Handstand push-ups, 20 Power cleans 205/145, 10 Bar muscle-ups. Remember the card! Attention:  Ben will be doing the snatch in the Olympic Lifting Class!

WOD Nancy 5 Rounds: 400 Meter run, 15 Overhead squats 95/65. 18 Minute Cap. Attention:  We are looking to put in an Adult Slow Pitch Softball team in the Fall, starting at the beginning of September that goes for about 1 month.  We are looking at either putting a team in on Monday nights or … Read more

WOD Teams of 2-3. AMRAP in 20 Minutes: Heavy carries. Partners will take turns carrying their item for distance. Attention:  There will be no 8 a.m. class tomorrow morning and only the normal 9 a.m. and 10 a.m. Wods – we will let you know when that is starting.  Second, we wanted to welcome Manny … Read more

WOD GFF In teams of 2. 3 Rounds for reps: 1 Minute max floor press 55/35, 1 Minute max burpees. 3 Minutes rest. 3 Rounds for rep: 1 Minute max snatch 115/75, 1 Minute max cals on the bike. Partner 1 does one round then partner 2 does one round. Each partner completes 3 rounds … Read more

WOD 6 Rounds for time: 50 Double-unders, 15 Wall balls 20/14, 2 Rope climbs. Long socks! Two pairs! Attention:  We are thinking of adding a new class on Saturdays at 8:00 a.m. that Preston will be coaching.  It is a Powerlifting class that would follow the Conjugate Method made popular by Westside Barbell. The class … Read more

WOD AMRAP in 5 Minutes: Squat clean and jerk 165/110. (Squat clean into thruster is acceptable)

WOD For reps: Mins 1 & 2: 400 Meter run + max med ball cleans 20/14, Min 3: Rest, Mins 4 & 5: 35/25 Calorie row + max lateral jumps 24/20, Min 6: Rest, Mins 7 & 8: 400 Meter run + max dumbbell snatch 70/50, Min 9: Rest, Mins 10 & 11: 35/25 Calorie … Read more

WOD AMRAP in 15 Minutes: 5 Muscle-ups, 10 Box step-ups 95/65, 15 Kettlebell swings 53/35. Attention: Great job on everyone that turned in their logs and got through the first week of the Whole30 Challenge! Keep it up!