WOD GFF AMRAP in 20 Minutes: 400 Meter run, Max unbroken wall balls 20/14. Attention: No 5:30 p.m. or 6:30 p.m. Wods and only a 9 a.m. Wod on Saturday. Several of your Coaches and other members will be competing this Weekend at the Retro Games at Wasatch CrossFit so come out and cheer them … Read more
WOD For time: 25 Devil’s press 45/35, 50 Toes to bar, 25 Devil’s press 45/35. 10 Minute cap! Attention: We have started carrying the Pure Pharma Synbiotics in the box that we normally take at home:) They are $35 a box and are very high quality pre and probiotics. Second, we also have more Deep … Read more
WOD Teams of 2 for time: 40-30-20 Calorie row, Deadlifts 185/135, Lateral jumps. One person completes a full round, then the other person goes. Attention: This Weekend – Friday night (just one 9 min wod) and Saturday day (8 a.m. to 4 p.m.) – we will have 3 Helo Teams competing in the Retro Games … Read more
WOD EMOM for 20 Minutes: Odd minutes 3 Muscle-ups, Even minutes 6 handstand push-ups. Attention: What an awesome and fun close game tonight, with Helo 1 barely edging out Helo 2! The crowd was great that came out to cheer as well and we appreciate you all! Hopefully there will be a rematch in the … Read more
WOD With a 5 Minute clock: 600 Meter run, AMRAP 9 Hang squat cleans 95/65, 25 Double-unders. Rest 5 Minutes. With a 5 Minute clock: 400 Meter run, AMRAP 9 Hang squat cleans 135/95, 25 Double-unders, Rest 5 Minutes. With a 5 Minute clock: 100 Meter run, AMRAP 9 Hang squat cleans 165/115, 25 Double-unders. … Read more
WOD Partner “Filthy Fifty” Or solo! 50 Box jumps 24/20, 50 Jumping pull-ups, 50 Kettlebell swings 35, 50 Walking lunges, 50 Knees to elbows, 50 Push press 45/35, 50 Hip extensions, 50 Wall balls 20/14, 50 Burpees, 50 Double-unders.
WOD “GFF” 3 Rounds for reps: 90 Seconds max overhead squats 115/75, 90 Seconds max burpee box jumps 24/20, 90 Seconds max calories on the bike, 90 Seconds rest. Attention: Apparently it is only 1 burpee per run on Monday during the game:) Remember 6:30 p.m. Wod is cancelled so people can go cheer on … Read more
WOD 5 Rounds for time: 20 Dumbbell floor press 50/35, 15 Sit-ups with dumbbells 50/35, 1 Legless rope climb. Attention: First, the poop talking (this is Julia:)) has started as quite the rivalry exists between our softball teams and Helo 1 versus Helo 2! We are going to be cancelling the Monday, 6:30 p.m. Wod … Read more
WOD AMRAP in 13 Minutes: 55 Deadlifts 225/155, 55 Wall balls 20/14, 55 Calories row, 55 Handstand push-ups. Too soon? Attention: We got in another order of shirts and tank tops. Come and get’em!!
