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WOD 50 Back Squats 135/95 40 Burpees, 30 Shoulder to Overhead 135/95 I was told that I have to mention that it is Canada Day on July 1st!  If you don’t know already you get the day off (you can try this with your employers)!  It’s also Sam & Kris’s B-day!!  Happy B-day ladies!  

WOD Benchmark: “Nicole” 20 Minute AMRAP, 400 Meter run, Max reps pull-ups. Score is total number of pull-ups. Attention: We will be having a holiday schedule this week.  Friday the 4th we will do a WOD at the Black Ridge Reservoir in Herriman at 9 Am only! Saturday the 5th we will have a 10 … Read more

WOD In teams of 2, or as an individual complete the following for time. 6 Rounds of: 400 Meter run, 4 Man Makers 45/30, 8 Box over Burpees 24/20. One partner completes a round while the other rests. Happy B-day Donette!  Good luck to everyone competing in the Spartan race.

WOD 16 Minute EMOM Odd: 10 Meter shuttle run x 8, Even: 2 Cleans @ 205/135.

WOD 10 Rounds for time: 10 Kettlebell swings 53/35, 8 Toes to bar, 10 Wall balls 20/14. 20 Minute time cap.  

WOD Turkish get-ups, 4-4-4-4, GHD Sit-ups, 15-15-15-15, Max calories row for 4 rounds of 45 seconds.  

WOD 5 Rounds for time: 8 Snatches 115/75, 10 Box jumps 30/24. Attention:  Remember that tomorrow tonight we will be having Zachery Gee at the box for an Olympic Lifting session to go over the Snatch as well as the Clean & Jerk!  There will be no 6:30 p.m. class.  The clinic will start at … Read more

WOD For time: 30 Muscle-ups. The Spartan Beast Race is about 6 days out for many of the athletes at the box, so I thought I would share some race week plans that you can use for any endurance event you may have planned for this summer.  The week of a big race can be … Read more

WOD (9 Am) In teams of 2 to 4 complete the following, 75 Foot sled push 120/100, 4 Cleans 155/105, 15 Jumping pull-ups, 75 Foot sled push. (10 Am) HAM PLAN.

WOD  For time: 3 Rounds As Fast As Possible (AFAP), 20 Burpees, 20 Thrusters 75/55, 3 Minute rest, 3 Rounds AFAP, 15 Burpees, 15 Thrusters, 3 Minute rest, 3 Rounds AFAP 10 Burpees, 10 Thrusters. 20 minute cap. The Thruster weight should be light to permit unbroken sets.