WOD Tuesday, 11 July 2017 02:54

  • Action shots are the best shots!! We are going to change things up for the next few weeks with the programming. Let's see how you respond. :) Tuesday: 
    Strength 
    Back squat 7 min EMOM 
    5 reps as heavy as possible. *maintain form under the heavy weight 
    WOD 
    12*100 m run 
    Rest is walking back to start. 
    Maximum effort on each run. 
    #crossfit #crossfitwod #capacitygainz#centervilleutah #wasatchfront #instautah

WOD Monday, 10 July 2017 01:05


WOD Saturday, 08 July 2017 03:52

Let's get strong!!! See you tomorrow! 
8:00 am Olympic Lifting with @dmcruns 
9:00 WOD with @weaverbruce "Tabata This (2)" Tabata

Row
Air Squats
Pull-ups
Push-ups
Sit-ups
Rest one minute after each Tabata cycle. Score is total reps. Unit for the row is calories.
#crossfit #crossfitwod #capacitygainz#centervilleutah #wasatchfront #instautah


WOD Friday, 07 July 2017 01:48

Fridays are the best days. Especially when Friday has a max lift in it! Let's get a max out. Warm up well, get a new PR, then go hard in the WOD. 
Friday 
8 Min EMOM of 1 power snatch, 1 squat snatch. Start around 60% of hang snatch max and add 5-10 lbs per round until a miss then drop 10 lbs and finish EMOM at that weight. 
3 rounds for time of:
15-cal. row
12 power snatches, 95/65lb.
9 burpees *thank you crossfit.com
#crossfit #instautah #wasatchfront #centervilleutah#capacitygainz #crossfitwod


WOD Thursday, 06 July 2017 01:52

Who doesn't love thrusters!? Well, there isn't any tomorrow. Tomorrow we deadlift for you! Be careful on the deficits. If you are rounding or have mobility issues don't do the deficit. 
Thursday:
Deficit dead lift 2-2-2-2-2
Goal is to start around 80% and try to build! Deficit is to 4 inches.

Then:
Row 1:00 max cals
Rest 3:00
Row 1:00 max cals
Rest 5:00
Row 1:00 max cals

Score is TOTAL number.
#crossfit #crossfit #capacitygainz #centervilleutah#instautah #wasatchfront


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