Wednesday (2019MAR20) – WOD

Strength: 6x EMOM (Alternating): 3x Back Squat (65-70%) 3x Banded Deadlift (65-70% Bar Weight) – Very Light Band   Do AT LEAST 3 Warm Up Sets building to 65-70% for each lift.    WOD:  400M Run 30x Pull Ups 20x KB Swings (70/55#) 400M Run 50x Box Jumps...

Tuesday (2019MAR19) – WOD

WOD:  5 Rounds: 10x Sandbag Lungsters (Right Front Rack Lunge + Left Front Rack Lunge + Thruster) (70/50#) 10x Burpees    (WOD based off SLC CrossFit WOD suggested by Coach Lena.)    Endurance:  Rotate in Teams of 3. 15x EMOM: 10Cal. Airdyne 10Cal. Row 10Cal. Ski Erg...

Monday (2019MAR18) – WOD

Gymnastics:  Alternate with a Teammate: 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20x Pistols (Total/Alternating) 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10x Broad...

Friday (2019MAR15) – “CrossFit Open 19.4”

WOD:  “CrossFit Open 19.4” 3 Rounds:  10x Snatches (95/65#) (Sc: 65/45#) 12x Bar-Facing Burpees (Sc: Step Overs) Rest 3 Minutes. 3 Rounds: 10x Bar Muscle Ups (Sc: Pull Ups) 12x Bar-Facing Burpees (Sc: Step Over)   12 Minute Time Cap.    Recovery: ...

Thursday (2019MAR14)- WOD

No 5:45AM or 7:00AM class tomorrow.  9:30AM, Noon, 4:30PM, 5:30PM, & 6:30PM classes will run as scheduled. Travel safe.  WOD:15min EMOMMin 1- 10 DB Step Overs 35/20#Min 2- ME Strict Pull-upsMin 3- ME Strict HSPUs Gymnastics:4 x ME Handstand Walks*Any attempts...