Wod Blog

WOD 12 minutes to establish a 2 rep max power snatch. Then complete a 10 Min EMOM: 3 snatches at 75% of 2 rep max power snatch on odd minutes, Skill practice (i.e. muscle-ups, double-unders, etc.) on even minutes.

WOD EMOM for 20 Minutes: 1st Minute 15/12 Calorie assault bike, 2nd Minute 15 Slam balls 25/20, 3rd Minute 18/15 Calorie row, 4th Minute 50 Double-unders.

WOD 5 Rounds for time: 20 Air squats, 10 Power cleans 155/105.

WOD 12 Minute AMRAP: 8 Pull-ups, 8 Box jumps 24/20, 8 Toes to bar, 8 Burpees. Attention:  Remember everyone doing the Open to get your scores in tomorrow! Also, it’s the last week of the Open and on Friday night for 16.5, the Matterhorn French Toast truck will be back, the raffle will also be … Read more

WOD 4 Rounds for time: 15 Shoulder to overhead 135/95, 400 Meter run.

WOD WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target. Attention: We will be doing 16.4 all day … Read more

WOD 2 Rounds for time: 150 Foot sled push or pull 300/225, 800 Meter run. Attention: Happy St. Patrick’s Day and make sure you wear your green!!

WOD For time: 1 Round of: 30 Hang power cleans 115#(75#) 15 Ring dips 3 Rope climbs 15′ Then, 2 rounds of: 20 Hang power cleans 115#(75#) 10 Ring dips 2 Rope climbs 15′ Then, 3 rounds of: 10 Hang power cleans 115#(75#) 5 Ring dips 1 Rope climb 15. Main site wod.

WOD For time: 20 Wall balls, 30 Calorie row, 90 Double-unders, 30 Calorie row, 20 Wall balls.

WOD Thrusters: 10 Sets of 1 Rep. Attention:  Congratulations to all those in the Open who got their first Bar Muscle-Up doing 16.3, remember to enter your score by 6 p.m.! Also,  the Park City CrossFit Mountain Meltdown is almost full so if you want to enter, do it soon!