Wednesday 5/28/14

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WOD For time: 400 meter run, 40 burpees, 400 meter run, 40 slam balls 25/20, 400 meter run, 40 power snatches 75/55. Sorry for the late post.  My son just learned to crawl forward.  Game changer!

Tuesday 5/27/14

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WOD 3 Rounds for time: 12 Deadlifts 225/155, 20 GHD situps. Attention:  The 3rd Annual 6K/10K Race benefiting Neuroworx of South Jordan will be held May 31st at 8 am.  Neuroworx, a local non-profit organization, is an outpatient neurological rehabilitation facility.  They are making great strides in helping those with paralysis to regain movement.  All … Read more

Monday 5/26/14

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WOD Hero WOD “Murph“ 1 Mile run, 100 Pull-ups, 200 Push-ups, 300 Airsquats, 1 Mile run, With a 20 lb vest. Attention: With Memorial day tomorrow, this is where we remember the men and women in the US armed forces who gave their lives for our country.   We will only be holding classes at … Read more

Saturday 5/24/14

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WOD Great partner Wod tomorrow! But you are going to have to come in to find out what it is. So grab your favorite workout buddy and we will see you tomorrow! Reminders: Logs have to be in by 12 pm Saturday (tomorrow) to get the extra point!  Everyone is doing a fantastic job.  Remember … Read more

Friday 5/23/14

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WOD Work up to a heavy 3 rep max hang clean. Then 3 rounds for time: 10 Hang cleans 115/75, 75 Ft bear crawl, 75 Ft long jump.

Thursday 5/22/14

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WOD Complete the following tasks: 10 Legless rope climbs, 3  150′ Sled Push (heavy), 2000 Meter row, 150 Hip extensions. Attention:  On Monday we will be having a shortened holiday schedule and we will be doing a Hero Wod for Memorial Day so stay tuned!

Wedenseday 5/21/14

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WOD Run 200, 20 Dumbbell snatches 50/35, Run 400, 20o Double unders, Run 400, 20 Dumbbell snatches 50/35, Run 200.

Tuesday 5/20/14

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WOD 4 Rounds for time: 10 Second L-sit 45lb plate, 20 Toes to bar, 30 Kettle bell swings (Russian 53/35) 40 Ab-mat sit-ups.   Great and easy recipe for zucchini fritters if you are looking for something that tastes great and has that bread or pancake feel to it.  The second recipe that follows underneath … Read more

Monday 5/19/14

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WOD Regional”ish” 21-15-9 reps of: Strict Handstand push-ups, Front squats 135/95, Burpees. Week one of the challenge is in the books! Great Job everyone! Please make it easy on your coaches and try to ensure your writing is legible, include a point increment by every section not just at the end of each day, and … Read more

Saturday 5/16/14

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WOD Remember  we will be having the second weekend of our running clinic!  So we will not be having our regular WOD times.  Remember today at 12 pm the logs are due.