September 3, 2015

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9.4.2015

SWOD DeadLift 3×10@60% WOD 12 min AMRAP 10 Box Jumps 24/20 Comp 30/24 10 Front Rack Lunges 115/75 comp 155/105 100 Meter Run Cashout Death by sprints

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September 2, 2015

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9.3.2015

SWOD OHS 3×7@65% 3X7@75% WOD 3 rounds 6 Muscle Ups (Mod = 12 C2B Pullups) (If ring muscle ups = Comp; If Bar Muscle Ups = Rx) 12 Plyo Pushups 18 Pistols (Mod = 50 Air Squats)

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September 1, 2015

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9.2.2015

Dave’s KB Wednesday WOD 3 Rounds 400 Meter Run 20 Wall Balls 20 Single Arm KB Russian Swings 20 Situps 20 Singe Arm Rack Squats 20 Burpee Broad Jumps 20 KB Presses

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August 31, 2015

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9.1.2015

SWOD 8 minutes EVEN:5 squat cleans@70% ODD: 10 hollow rocks WOD 3 rounds 10 Handstand Pushups (Rx+ = unbroken, if you come off the wall complete 5 burpees before you continue) Comp= deficit 45# plates (unbroken, if you come off the wall complete 5 burpees before you continue) 10 Front Squats 135/95 (Rx+ = unbroken, if you […]

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August 30, 2015

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8.31.2015

SWOD Back Squats 6×2 3 sets @75% w/ 3 second bottom hold 3 sets @ 80% w/ 3 second bottom hold WOD “Randy” 75 Snatches for time 75/55

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August 30, 2015

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Coach Dan’s Sunday Spotlight 8.30.2015

Good Morning! Lots to go through today. First and foremost I want to say how proud I am of our three teams that competed yesterday at CrossFit Timpanogas. It was a great event with some great programming. It was a testament of just how far all of you have come. The competition in both divisions […]

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August 28, 2015

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8.28.2015

WOD Teams of 2: Partner 1 does movement while partner 2 runs, when 2 gets back, 1 will run and 2 will do the movement. When both have completed the run and the movement once they will move onto the next movement and continue the cycle. Score = Total # of reps of each person. #1 […]

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August 27, 2015

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8.28.2015

SWOD Good mornings 5×5 WOD #FlashBackFriday of “Fear your Stairs” 12/9/2013 Buy in: 1k Row for time Then: 10 Rounds 40M Lunges 10 Wallballs 20/14 You will have two scores, Row time and WOD time

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August 26, 2015

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8.27.2015

SWOD EMOM- 10 minutes Cleans Minutes 1-2 @ 50% 3-4 @ 60% 5-6 @ 70% 7-8 @ 80% 9-10 @ 90% WOD 6 ROUNDS 2 WALL WALKS 4 SQUAT CLEANS 135/95 Comp 185/125 8 RING ROWS Thursday SPARTAN OPTION 3 Rounds 800 Meter Run 10 Burpee Box Overs 24/20 40 Meter Burpee Broad Jumps

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August 25, 2015

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8.26.2015

WOD 3 AMRAPs separated by a 1 minute transition period A: 10 Deadlifts Rx 155/115 Comp 185/135 100 Meter Run B: 10 Goblet Squats Rx 53/35 Comp 70/53 C: 25 Russian Swings 20 SDHP 20 Air Squats Max Calorie Row Rx 53/35 Comp 70/53

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