WOD 15 Minute AMRAP: 60 Double unders, 50 Kettlebell swings 53/35, 40 Chest to bar pull-ups, 30 Calories row. Attentions: Ben will be teaching the Clean and Jerk in the lifting class tonight. If you are doing the challenge it will be worth the same as a wod, 3 points.
WOD “BARNEY” 5 Rounds for time: 5 20 Meter sandbag sprints, 5 Tire flips, 10 Burpees, 15 Wall balls 20/14, 1 Rope climb. May be completed solo or in teams of 2. Dress warm and the tires may get you dirty so prepare accordingly. Wod courtesy of CrossFit Lehi. Officer Douglas Scott Barney Officer Douglas … Read more
WOD Amrap for 15 minutes. Shoulder to overhead 135/95. 1-2-3-4-5-6-7-8-9-10-11…. Between each round complete 10 slam balls 25/20.
WOD Partner WOD Teams of 2: Row 5000 meters While one person rows, the other holds a plank. Athletes can break up the row any way they want.
WOD Tabata: Row, Deadlifts 225/155, Toes to bar, Double-unders. Attention: We are having some computer issues so no photos today – Sorry!
WOD 5 Rounds for time: 10 Thrusters 95/65, 10 Squat box jumps 24/20, 100 Meter sprints. 1 Minute rest between rounds. Attention: Coach Ben is teaching the Jerk in the Olympic Lifting Class!
WOD For time: 9-7-5 Reps of Power cleans 185/125, Muscle-ups. Or “Elizabeth” 21-15-9 Rep of Power cleans 135/95, Ring dips. Attention: The Challenge participants are kicking butt and congrats on getting through the first week! The leader board will be up by tomorrow night in the front room at the box! If you are looking for … Read more
WOD 16 Minute AMRAP: Teams of 2-3: 5 Five Meter sprints, 15 Wallballs 20/14, 5 Burpees or slamballs 25/20. Attention: Great job to everyone getting through the first week on the Challenge – remember to text or e-mail to each of your coaches your log by 12 p.m. for that extra point!
