Tuesday 7/15/14

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WOD 3 Rounds for reps of: 1 Minute max reps bench press 135/95, 1 Minute rest, 1 Minute max reps pull-ups, 1 Minute rest, 1 Minute max reps kettle bell swings 70/53, 1 Minute rest, 1 Minute max DB push press 50/35, 1 Minute rest. The 2014 National Championships start THIS WEEK, competition occurs Friday … Read more

Monday 7/14/14

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WOD For time: 800 Meter run, 200 Wall balls. 16 Min time cap. Today’s M-Wod is on shin splints and how to treat them.

Saturday 7/12/14

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WOD We will be holding one Wod at the Herriman Black Ridge Reservoir at 9 a.m.ish! For those that want to carpool, we will be meeting at the Box at 8:20 a.m.  If you plan on swimming bring or wear a swimsuit/trunks and a pair of shoes still, and if you plan on running bring … Read more

Friday 7/11/14

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WOD For time: 3 Cleans 185/125, 15 Toes to rings, 6 Cleans 185/125, 15 Toes to rings, 9 Cleans 185/125, 15 Toes to rings, 12 Cleans 185/125, 15 Toes to rings. Attention: This Saturday we will be doing a Wod at the Herriman Reservoir.  The plan is to meet at the Box at 8:20 am … Read more

Thursday 7/10/14

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WOD 4 Rounds for time: 1 Set of Shuttle sprints, 150 Foot sled push 300/225, 1 Set of shuttle sprints.

Tuesday 7/8/14

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WOD Back Squat: 1-1-1-1. Also core work. Attention: This Saturday we will be doing a Wod at the Herriman Reservoir.  The plan is to meet at the Box at 8:20 am and car pool over.  There will be (approximately) a 9:00 a.m. Wod.  This will be the only Wod for the day.  It will include … Read more

Monday 7/7/14

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WOD 12 Minute AMRAP: 3 Wall Walks, 6 Sumo Dead-lift High Pull 115/75. Attention: Saturday, July 12th,  we will be having the Wod up at the Reservoir.  It’s going down this weekend for sure!  Mobility WOD Monday!  The dead-lift setup.

Saturday 7/5/14

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WOD For time: 800 Meter run. 21-15-9 reps of: Power cleans 95/65, Lunges with front rack 95/65, Weighted Ab-mat sit-ups 25/20. 800 Meter run. ATTENTION:  Tomorrow there will only be a 10 a.m. Wod at the Box!! Repeat – Only One Wod at 10 a.m. tomorrow – See you then!!!

Friday 7/4/14

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WOD In teams of 2 with one partner working at a time: 6 Rounds for time, Row 750 meters,20 KB Swings 70/53, 50 Double unders. Happy 4th of July everyone!  We will be open for 1 class today at 9 a.m. so please sign up and come on in.  You want to earn your treats … Read more