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 (24/20″)

400M Run

20x KB Swings (70/55#)

30x Pull Ups

400M Run

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

 

Adjust Calories as necessary based off your first round. You should have no less than 10 seconds remaining in the minute to rotate to the next station. 

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 Jumps (8/6FT)

Pistols: Work on depth today & completely standing before placing the other foot down. If you use the PVC against the rig for a pistol modification, you cannot lean against the rig. Use it for balance only. If you are shaving the PVC with the rig, you are doing it wrong. 

Broad Jumps: Double foot jump & landing. You must clear your whole foot across the line for the jump to count. 

Teammate #1 will do 2x Pistols (1 per Leg), Teammate #2 will do 2x Pistols, then Teammate #1 will do 4x Pistols, Teammate #2 will do 4x Pistols, etc. Once each person has finished the 20x Pistols, the Team will move to Broad Jumps and execute them in the same alternating manner. 

 

WOD:

3 Rounds:

12x Alternating DB Snatches (50/35#)

20FT – 30FT – 40FT Shuttle Sprint (Down & Back – Cross both feet & touch the line with your hand)

20FT Handstand Walk

 

(WOD from HyperFit 2019FEB20)

WOD:

“Granite Games Throwdown Event #3“

Teams of 3:

10AMRAP:

12x Partner Deadlift (405/265#) (Teammate #1 & #2)

Hangs from the Pull Up Bar (Teammate #3)

12x DB Front Rack Box Step Overs (35#-24″/20#-20″) (Teammate #1)

Rest (Teammate #2 & #3)

Teammates may tag out of the Pull Up Bar Hang as needed. Teammates may tag out of the Box Step Overs as needed. 

 

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: 

ROMWOD

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 EMOM

Min 1- 10 DB Step Overs 35/20#

Min 2- ME Strict Pull-ups

Min 3- ME Strict HSPUs

 

Gymnastics:

4 x ME Handstand Walks

*Any attempts under 3ft can be mulliganed 

UPDATE: NOON & Night Classes are Cancelled Due to Weather & Power Outage (13 MARCH 2019). 

For the Safety of our Coaches and Members, we will be closing the gym down today at 11:15AM.  With the weather reports coming in & the potential for highly unsafe driving conditions, we have made the decision to cancel 12:00PM, 4:30PM, 5:30PM, 6:30PM on 13 March 2019. Further updates on tomorrow will be made by 7:00PM tonight.

We understand this is an inconvenience for a lot of you but getting into a car accident trying to drive through the predicted blizzard would be more of an inconvenience.

We will keep everyone posted on class schedule for tomorrow and it will be based on how bad the weather gets tonight. We really appreciate you understanding that these decisions are being made for the overall safety of our WatchTower Family.

Here are a few at home workouts you can do to get your fitness in AND stay safe:

JASON KHALIPA WOD

AMRAP 5 minutes:

14 DB Rows

10 push ups

AMRAP 5 minutes:

DB Snatch right arm/left arm (5 each)

10 sit ups

AMRAP 2 minutes:

Jumping Air Squats

 

Or if you don’t have Dumbbells:

5 Rounds

10 Box Jumps

15 Push Ups

15 Situps

10 Burpees

Please keep an eye on the website and social media for any cancellations for tomorrow due to weather.  We understand that your daily workout is important but your live and well being is way more important.

Strength:

Back Squat

APRE3 Week 4

 

WOD:

“Death By Snatch”

Min 1- 1 Snatch 135/95#

Min 2- 2 Snatch 135/95#

Min 3- 3 Snatch 135/95#

Continue in this manner till you can no longer get the work done in that minute.

*Goal of getting into your 8th min

**Reps do not have to be touch and go

WOD:

CrossFit Mayhem WOD 

3 Rounds

5 min Interval

10 Lateral Burpees Over the Bar

5 Power Cleans- Ascending weight

Rest 3min Between Rounds

 

Power Clean Weight:

Round 1- 155/105#

Round 2- 185/125#

Round 3- 205/135#

 

Core Stability:

Tabata Planks

Strength:

Power Snatch (3 – 2 – 1 – 3 – 2 – 1)

Push Press (3 – 2 – 1 – 3 – 2 – 1)

Heavier Than Last Week. 

 

WOD:

“Partner Fran”

42 – 30 – 18x

Thrusters (95/65#)

Pull Ups

Split work between teammates anyhow.