WOD Tuesday, 13 June 2017 02:28

6 AM is bumping lately! Come check it out and get a workout on!! Tuesday:
Strict Press
8-8-8-8
Between each set
3 weighted; or strict; or negative pull ups

Then:
KB snatch x 10 each arm
Run 200 m.
4 rounds for time. 
53/35 (treat snatch like swing between legs)


WOD Monday, 12 June 2017 02:39

  • Hero Week was a tough challenge for everyone! Good work getting through it. It was more of a mental challenge than most of us probably recognized at the beginning of the week. 
    Now let's attack this week the exact same way. 
    Monday:

    Back Squat 2-2-2-2
    Then:
    MB Squat Jump x 18 (20/14)
    Burpee x 9
    5 rounds for time. **The jump is a full squat and then both feet must leave the ground at the same time while hip is Open, reps should be steady not max height**
    #crossfit #constantlyvaried #instautah#capacitygainz #centervilleutah


WOD Monday, 05 June 2017 02:00

  • Get outside and move!!! Use your fitness. @btayste you are a bad ass. 
    This week we will do a hero WOD every day this week. Take a moment to read the background of each workout, it'll do your soul some good. 
    Monday:
    Badger 
    30 squat cleans (95/65)
    30 pull ups
    Run 800 m. 3 rounds for time. 
    #crossfit #capacitygainz #capacitygainz #crossfit#murph #instautah

WOD Saturday, 03 June 2017 03:24

  • So much yes!!!! Saturday's are for lifting and donuts. So come lift! 
    Tomorrow is a team WOD, it's written in the board, it's teams of 2! There will be thrusters and a lot of core... @dmcruns will coach both classes tomorrow. 
    8:00 AM Olympic style lifting 
    9:00 AM WOD 
    #crossfit #crossfitfamily #centervilleutah #instautah

WOD Friday, 02 June 2017 03:31

  • Bam! That's triple extension! Way to go Kensey! 
    Let's have some fun tomorrow. Move fast on this one, but know it's a long one! 
    Friday:
    Strength 3^3 strict press at 50% work quickly through these 
    WOD: 
    For time 
    5 rounds 
    400 m run 
    30 wall balls 
    30 KB swings 53/35 
    30 minute time cap 
    #crossfit #capacitygainz #centervilleutah#crossfitfamily

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