Monday 4/11/16

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WOD Festivus Wod ish: 3 Minute clock: 20 Calorie row, Max reps bench press. 2 Minute clock: 15 Calorie row, Max reps bench press. 1 Minute clock: 10 Calorie row, Max reps bench press. Athletes may pick the bench press weight. Score is total reps benched X weight. Attention:  This week there will be no … Read more

Saturday 4/9/16

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WOD Teams of 3: 150 Dynamic push-ups, 150 Abmat sit-ups, 150 Ring rows, 150 Russian kettlebell swings 70/53. One person working at a time and kb must not touch the ground. 5 Burpee penalty if kettlebell touches the ground.

Friday 4/8/16

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WOD In Teams of 2. 3 Rounds of: 6 Power cleans 185/125, 2 Minutes max calories on assault bike. Rest 4 Minutes. 3 Rounds of: 8 Deadlifts 225/155, 2 Minutes max calories on rower. 1 Partner works while the other rests. Score is team’s calories on the bike and rower.

Thursday 4/7/16

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WOD Festivus wod: 25 wall balls,25 air squat,25 hand-release push-ups or tire flips,25 double unders OR 50 single unders,25 American kb swings, 25 double unders OR 50 single unders,25 hand-release push-ups or tire flips, 25 air squat,25 wall balls. 10 Minute cap! Tire is an option for none festivus people. The tires maybe dirty so dress appropriately. … Read more

Wednesday 4/6/16

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WOD 5 Rounds for time: 15 Box jump-overs 24/20, 12 Chest to bar pull-ups, 400 Meter run. 18 Minute Time Cap.

Tuesday 4/5/16

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WOD Bulgarian split squats: 4 sets of 8 reps, GHD sit-ups, 4 sets of 15 reps. Then 2 sets of a 500 meter row sprint.

Monday 4/4/16

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WOD Festivus WOD #3 With a 8 minute clock: 12-9-6-3 reps of, Sumo deadlift high pull 115/75 or 85/53, Hang cleans 115/75 or 85/53, Shoulder to overhead 115/75 or 85/53, Max burpees over the bar with remaining time. Mobility Wod Monday! Sunday some of the group spent some time running some steep inclines, which has … Read more

Saturday 4/2/16

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WOD Sled pulls out on the field! Attention:  Anyone who wants to join the crew heading up to Park City, so far there are 10 members going and we are going to meet at the Box at 7:40 a.m. on Sunday, it starts at 9:00 a.m.! 

Friday 4/1/16

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WOD 3 Rounds for time: 75 Double-unders, 15 Knees to elbows, 15 Squat snatches 95/65. Attention:  Random fact for you… on average, each person who did the challenge lost about 9 pounds in 5 weeks which ended right before Valentine’s day or about 6 weeks ago… therefore, if anyone stayed consistent and had of kept … Read more