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...

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

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...

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...

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...