WOD 3 Rounds for time: 400 Meter run, 20 Knees to elbow, 15 Deadlifts 225/155. Attention: We had the beginning of the weigh-ins today and saw some great numbers and transformations for the challenge!!!! Don’t forget to turn in your final logs by Saturday at noon! Soo exciting as everyone so far has lost weight … Read more
WOD 14 Minute EMOM: Odd minutes 10 Burpee box jumps 24/20, Even minutes max slam balls 25/20. Score is total number of slam balls. Attention: Remember at 6:30 p.m. we will not be doing a Wod (we will open a couple extra spaces at 5:30 p.m.). Instead we will be there talking about transition options … Read more
WOD Challenge Wod #2 “Jackie” 1000 Meter row, 50 Thrusters 45/35, 30 Pull-ups. Attention: There has been lots of talk going on in the box about the Park City Mountain Meltdown. It’s a great competition that takes place up at Park City were they mix running up and down the mountain with Wods. It’s a … Read more
WOD Challenge Wod “CrossFit Total” 1 Rep max back squat, 1 Rep max strict press, 1 Rep max deadlift, After warming up athletes will have 3 attempts to work up to a 1 rep max for each lift for the day. Also, below are the results from your first CrossFit Total!
WOD 3 Minute AMRAP: 3 Push-ups, 6 Sit-ups, 9 Hang cleans 95/65. Repeat for 4 rounds with a 1 minute break between rounds. Attention: Last week of the Challenge – whoohoo!!! We are excited for the results!! The two challenge “after” wods will be on Tuesday and Wednesday so make sure you get those in … Read more
WOD 14.2 Open Wod Every 3 minutes for as long as possible complete: 2 Rounds of: 10 Overhead squats 95/65, 10 Chest-to-bar pull-ups. 2 Rounds of: 12 Overhead squats, 12 Chest-to-bar pull-ups. 2 Rounds of: 14 Overhead squats, 14 Chest to bar pull-ups. One round is to be completed every 3 minutes to continue to … Read more
WOD For time: 800 Meter run, 20 Hand release burpees, 400 Meter run, 20 Snatches 115/75, 800 Meter run.
WOD For time: 100 V-ups, Every time you stop complete one rope climb. Remember to wear long socks or pants!
WOD 8 Minute AMRAP: 10 Wall balls 20/14, 10 Box jumps 24/20, 10 Deadlifts 225/155. Attention: We are into February and the homestretch on the Challenge! Now is the time to make sure you keep it ship shape and if you are in it to win it – try to cut back on your fruit … Read more
