WOD Friday, 21 April 2017 02:45

  • The most painful part of the day!! Alright, hope you have enjoyed this week, lots of testing, keep track of your results and look for this in the summer. 
    Fight Gone Bad 
    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.#crossfit #wheredmylegsgo#instautah #crossfit #

Karen Thursday, 20 April 2017 03:21

WOD Wednesday, 19 April 2017 02:39

  • How cool is this!? Joanna and Chris ran in the Boston Marathon on Monday. So neat to see the fitness we have get used outside of the gym! Seems like a good way to get fit, crossfit during the day, qualify for Boston in the evening. No big deal... congrats you two! So awesome! 
    Max HSPU in 1:00 (kipping allowed)
    Rest as needed
    Max C2B Pull Ups in 1:00
    Rest as needed
    Max HR Push Ups in 1:00
    Rest as needed
    Max Pull Ups in 1:00 *take ample time to rest completely between efforts 
    #crossfit #crossfitgames #crossfitfamily#crossfitaffiliate #instautah #bostonstrong#bostonmarathon2017

WOD Tuesday, 18 April 2017 02:55

How did that feel... ? This week we are doing benchmarks to retest in the next few months. So document what you did! And document all week! I am just overjoyed with what we will be doing Friday! It rhymes with... Tuesday is going to be fun! We will do this same workout in Olympic Lifting tomorrow as well. No escaping Grace! 
Tuesday "Grace" 
30 clean and jerks for time 135/95

WOD Monday, 17 April 2017 03:24

Time for some classic CrossFit work capacity. Get after this one, it's a benchmark workout and it's time for a new PR! Or just trying it for the first time! 
5 Rounds for time of 
400 m run 
15 Overhead squats 95/65

CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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