Friday April 4

Warm Up:

800 m Run

100 Lunges

Strength:

Deadlift

5 - 5 - 5 - 3 - 3 - 3 - 3 - 2 - 1

WOD:

Grace

30 Clean and Jerks (135/95)

Thursday April 3

THURSDAY 140403 

Warm Up:

100 Double Unders

35 Squat Snatches

WOD:

Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

Post rounds completed to comments.

Wednesday April 2

WEDNESDAY 140402

Warm Up:

Run 800 m

30 Burpee Pull Ups

Stretch!

WOD:

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

Great job today!!

Tuesday April 1

TUESDAY 140401

Warm Up:

10 Rope Climbs

Strength:

3 Rounds of Bench Press

5 Light

5 Medium

5 Heavy

WOD:

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

20 one-legged squats, alternating

30-foot handstand walk (mod is 30 HSPU)

Post rounds completed to comments.

Monday March 31

Warm Up:

500 m Row

WOD:

It is rest day on CrossFit.com so, you know what that means! One of our members gets to pick the WOD. I am proud to announce that this particular workout was created by none other than our very own Scott Reynolds. Very proud of you Scott and it looks like a heck of a workout. I am excited to do it!

Storm King

1 Round

1. 14 weighted push-ups (75/55)
2. 14 burpie pullups
3. 14 box jumps(30/24)
4. 14 kettle bell swings(2/1.5 pood)
5. 14 weighted lunges (135/95)
6. 14 ring dips
7. 140 sec or (2:20) Weighted Plank (45/25)
8. 14 snatch (135/95)
9. 14 cleans (135/95)
10.14 wallballs (30/20)
11.14 pistols
12.14 toes to bar
13.14 hand stand push ups
14. 1400 meter row or run

For Time

In remembrance of the 14 fire fighters who died July 6, 1994
fighting the South Canyon fire.

Great WOD, good job everyone!