WOD 12 Minutes to work up to a 1RM Power Snatch, Then 12 Minutes of: 0-3 min 4 reps @ 60%, 3-6 min 3 reps @ 70%, 6-9 min 2 reps @ 80%, 9-12 min 1 rep @ 90%. Attention: Congratulations to Trent and Krystal! Liam was born today and he is 20 inches and … Read more
WOD “Helen” 3 Rounds for time: 400 Meter run, 21 Kettlebell swings 53/35, 12 Pull-ups. 12 Minute time cap. Click HERE for past results. Attention: The Softball Co-ed Sign-up is going on now, where we are planning on entering team(s) in the West Valley City League by Sunday. Games will be played on Wednesday night, … Read more
WOD AMRAP in 20 Minutes Teams of 2: 18/15 Calorie row, 12 Burpees over the rower, 9 Toes to bar. Attention: If you are interested in playing Softball – make sure you get your name on the Board! Ben will be teaching the Snatch at the 7:30 p.m. class!
WOD AMRAP in 12 Minutes: Sumo Deadlift High pull 115/75, Wall balls 30/20. Reps are 5-10-15-20-25-30… Attention: This Saturday, the 12th, is the Golf Tournament! It starts at 4 p.m. at Fore Lakes Golf Course! Also, softball is starting up on August 21st and we will need to register any by August 13th – if … Read more
WOD Teams of 3-5: AMRAP in ? 15/10 Calories on bike, Sandbag carry, 6 Burpees. Attention: Krystal & Trent’s Baby Shower is at 4 p.m. – Guys and Gals are welcome and it starts at 4 p.m.
WOD “31 Heroes” Teams of 2. AMRAP in 31 Minutes: 8 Thrusters 155/105, 6 Rope climbs 15′, 11 Box jumps 30/24. One athlete works the amrap and the other completes a 400 meter sandbag run 45/25. Then they switch. Click HERE for past results. On August 6, 2011, a tragedy shook the military community and … Read more
WOD AMRAP in 20 Minutes: Handstand hold 30 seconds, Squat hold 30 seconds, L-sit hold 30 seconds, Chin over bar hold 30 seconds. Attention: After the 9 a.m. Wod anyone who wants to hit some golf balls to prepare for Helo’s First Annual Golf Tournament is welcome to come out as a group will be … Read more
WOD Teams of 2: 400 Meter run, 500 Meter row, Each person must do 5 rounds. Partner 1 does a full round and then partner 2 goes. One person working at a time. 45 Minute time cap!
WOD “2017 Games WOD” For time: 50 Chest to bar pull-ups, 40 Toes to bar, 30 Clean and jerks 205/145. 15 Minute time cap. Attention: Some peeps are going to be hitting some golf balls on Thursday after the 9 a.m. wod in preparation for the tournament if anyone wants to join in! Ben will … Read more
WOD Back Squat: 1-1-1. Strict Handstand Push-ups: 3 Sets of max reps. Mobility Wod Monday! Strict handstand push-ups! The most common fault I see in the strict HSPU is addressed in this short video! Click HERE for the video! Attention: Make sure and sign up for the Golf Tournament – we have a few spots still … Read more