Wod Blog

WOD Bench Press: 5-5-5-5. Then Tabata: Ring Dips & Burpees.

WOD 15 Minute AMRAP: 5 Toes to bar, 5 Wall balls 20/14, 50 Meter farmer carry 53/35, 10 Toes to bar, 10 Wall balls 20/14, 50 Meter farmer carry 53/35, 15 Toes to bar, 15 Wall balls 20/14, 50 Meter farmer carry 53/35, 20 Toes to bar, 20 Wall balls 20/14. Continue adding 5 reps … Read more

WOD 3 Rounds for time: 15 Clean and jerks 135/95, 600 Meter run.

WOD 21-15-9: Deadlifts 225/135, GHD sit-ups. Rest 3 Minutes then, 21-15-9: Calorie row, Abmat sit-ups.

WOD 3 Rounds: 10 Muscle-ups, 20 Kettlebell swings 53/35, 40 Double-unders.  

WOD 15 Minute AMRAP: 8 Hang cleans 185/125, 50′ Hand stand walk, 400 meter run.

WOD For time: 15 Back squats 135/95, 40 Box jumps 24/20, 15 Back squats 135/95, 30 Box jumps 24/20, 15 Back squats 135/95, 20 Box jumps 24/20, 15 Back squats 135/95, 10 Box jumps 24/20, 15 Back squats 135/95.

WOD Strict Press: 3-3-3-1-1-1. Then: 21-15-9 Push press 95/65, Knees to elbow. Attention:  Olympic Lifting Class at 7:30 p.m. on Tuesday! 

WOD 2 Rounds for time: 30 Calorie row, 30 Lunges with plate overhead 45/25, 30 Burpees on to a plate, 30 pull-ups. Jessica Smith wanted to do this for her B-day wod! Attention:  Congratulations to everyone who did the Park City Mountain Meltdown this weekend! You guys and gals did awesome finishing a tough event!!! … Read more

WOD Elizabeth: 21-15-9, Power cleans 135/95, Ring dips. Attention: On Saturday there will ONLY  be a 9:00 a.m. Wod! We are encouraging everyone to go up to Park City and cheer on the other members who are participating in the Mountain Meltdown! They all start at 2 p.m.! Good Luck to them!!