WOD 3 Rounds for time: 400 m Run, 18 Toes to bar, 45 Seconds L-sit. Attention: We are getting a fancy dancy big bus to transport everyone, athletes and family, for the Park City Mountain Meltdown on Saturday! Our Helo individuals are going at 12:50 p.m. and the Helo team is going at 1:20 p.m.! … Read more
WOD 400 Meter run backwards: 10-9-8-7-6-5-4-3-2-1 Reps of Double Russian Kettlebell swings 53/35, Double-unders x 5.
WOD 12 Minute AMRAP: 20 Thrusters 45/35, 10 Box jumps 24/20, 3 Muscle-ups. With a TABATA timer. Mobility wod Monday!! Some quick exercises that can be done to help your hips and back before bed!! Click HERE to give them a try. Attention: The Park City CrossFit Mountain Meltdown is this Saturday! We have a huge … Read more
WOD Teams of 2: 100/75 Cals bike, 40 Toes to bar, 30 Cleans 185/135, 40 Toes to bar, 100/75 Cals row.
WOD GFF 3 Round for time: 30 Wall balls 20/14, 10 Strict press 115/75, 600 Meter run.
WOD Jessica Smith’s B-day wod! 2 Rounds for time: 31 Calorie row, 31 Lunges with plate overhead 45/23, 31 Burpees on to plate 31 Pull-ups. Click HERE for past results.
WOD 12 Minutes to work up to a 1RM 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: First, starting this week – we are going to try a Spring/Summer Schedule for CrossFit Kids … Read more
WOD Tabata for reps: Row for calories, Handstand push-ups, Assault bike for calories, Underovers. Tabata is 20 seconds of work followed by 10 second break. Ragnar is around the corner! It’s going to be a great time. Click HERE to see what we are in for!!
