Wod Blog

WOD 7 Rounds for time: 4 Bar Muscle-ups, 8 Deadlifts 225/155, 12 Hand Release Push-ups. Attention:  Congratulations to Kallie on her retirement and we can’t wait to have her in the box 24/7 now:)

WOD 15 Minutes to build to a 1 RM Clean & Jerk.

WOD AMRAP in 20 Minutes: 25′ Single Arm Overhead Dumbbell Lunge R-Arm, 25′ Single Arm Overhead Dumbbell Lunge L-Arm, 15 GHD Situps, 200 Meter Run. Weights 50/35. Tuesday Night Musings by Coach Jess. The art of “Deep Practice”.  What is it, and how can we apply it to CrossFit? “Deep practice” is the act of practicing a … Read more

WOD For time: 10-9-8-7-6-5-4-3-2-1, Reps of Front Squats 155/105, 1-2-3-4-5-6-7-8-9-10, Reps of Bar Facing Burpees. 12 Minute Cap! Attention: Ben will be coaching the Snatch at the Olympic Lifting Class!

WOD AMRAP in 10 Minutes: 10 Right Arm Kettlebell Snatch 53/35, 10 Left Arm Kettlebell Snatch 53/35, 10 Strict Pull-ups. Attention: We had a wonderful turnout for both our 5 year Anniversary Party and the Golf Tournament! The winners of the Golf Tournament were: Hector, Justin, Dave, and Matias! Also, congrats on the longest drives … Read more

WOD AMRAP in 10 Minutes: 50-40-30-20-10 Reps of: Double Unders, Weight Abmat Situps 35/25. After each round of sit-ups perform a 25′ seal walk. Attention: We are excited for Golf at the Four Lakes Golf Course, at 1285 West 4700 South, Taylorsville, 84123, it’s a shotgun start at 2 p.m., so show up early and … Read more

WOD GFF For Time: 50 Wall Balls 30/20, 2000 Meter Row, 50 Wall Balls 30/20, 1 Mile Run, 50 Wall Balls 30/20. 30 Minute time Cap. Attention: It’s not to late to get in on our Annual Golf Tournament on Saturday at Four Lakes – starting at 2 p.m. – we have got some great … Read more

WOD EMOM x 12 Minutes. Odd Minutes 10 deadlifts – 225/155, Even Minutes Max Box Step-ups – 24/20. Score is Box Step-ups. Dallas’ Birthday Wod! Attention:  Remember this Saturday is the Golf Tournament at Four Lakes at 2 p.m. followed by our 5th Anniversary Helo BBQ at 4 p.m. at Cougar Park in West Jordan … Read more

WOD Teams of 2: AMRAP in 25 Minutes: 100/80 Calorie of Choice, 100 Russian Kettlebell Swings 70/53, 100 Dumbbell Floor Press 50/35, 100 Burpee Pull-ups. Tuesday Night Musings by Coach Ben. Getting back to the “Why”? Hey party people! Today for my quick rant I wanted to talk to you about your “why”. That is, why you finally got … Read more

WOD 3 Rounds for Time. 10 Clean & Jerks – 135/95, 400 Meter run. Attention: No Olympic Lifting Class at 7:30 p.m. and a big congratulations to Heidi as their baby girl arrived on September 14th and weighs 6 pds 7 ounces – her name is Avy!  Finally, for this Saturday get your name on … Read more