777 Auto Mall Drive, Suite 110, American Fork, UT 84003, USA

801-885-2674

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WOD For Monday 171127

“IEKCAJ" 1 Round: 30 CTB Pull-Ups 50 Thrusters (65/45) 70/50 Calorie Row or 800m Run “Your comfort zone is the enemy of your progress”

WOD for Saturday 171125

Remember what you did yesterday, and what you folllowed it with today?....If you haven’t done it already, it’s time to get back at it and we have just the WOD you need to jumpstart your fitness tomorrow! 5 Rounds: 1:00 Wallballs (20/14)  1:00 Alternating Dumbbell Snatches (50/35) 1:00 Calorie Row 1:00 Rest

WOD for 171124

“All You” 1:00 AMRAP Air Squats Then 21-15-9 Pull-ups Box Jumps 24/20 Then 400M Run Then 21-15-9 Sit-ups Push-ups Then 1:00 AMRAP Back Squats 135/105 Two Scores: Total Squat Reps and Total Time

TURKEY DAY WOD!!!

In co-ed teams of 2 3 min AMRAP Wall balls (partner style) 16# *score is total wall ball tosses Rest 3:00 6 min AMRAP 80 Double Unders Ring Dips *one partner does double unders while other partner is performing dips (only while jump rope is moving) (score is dips) Rest 3:00 9 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats *partners alternate work completing full rounds Rest 3:00 60 power snatches for time 95/65 *partners may work at the same time

WOD for Wednesday 171122

CYA (Choose Your Own Adventure) Just in case you missed Tuesday’s main event or want a redo: 2000 M Row or Gwen 15-12-9 Clean and Jerk or Baseline 500M Row 40 Air Squats 30 sit-ups 20 push-ups 10 pull-ups or Fran 21-15-9 Thrusters Pull-ups

WOD for 171117

Voorhees Sister For time complete the following: 55 Barbell-Facing Burpees 55 Pull-Ups 55 Calorie Row 55 Kipping Handstand Pushups **Movements may be performed in any order and do not need to be completed to move to another 20 minute time cap

Thanksgiving Earn and Burn!

This Thanksgiving...let's take the opportunity to earn our meal and then burn it off... EARN: Thursday (Thanksgiving Day) come join us for a WOD before you stuff yourself then BURN: Friday (Yes, Black Friday) come join us for your post Holiday WOD then BURN PART II: Saturday come join us again to burn off the leftover indulgence **I know none of you will overindulge, but with the extra time we will all have on our hands, we might as well spend a bit with friends doing some light recovery...you know, we call it CrossFit HOLIDAY SCHEDULE Wednesday - Regular Class times Thursday - 6:30 a.m. Open Gym/ Comp WOD 8:00 a.m. Regular WOD 9:00 a.m. Regular WOD Friday - 6:30 a.m. Regular WOD/Com

WOD for Wednesday 171115

"FRONT LOADER"  In Teams of 3, with a Running Clock: At the 0:00, Part #1 AMRAP 7: Push Press (from rack) First 50 repetitions – 135/95 Second 50 repetitions – 155/105 Time remaining, Max reps – 185/135 Rest 3:00 At the 10:00 Part #2 AMRAP 7: Front Squat (from rack) First 50 repetitions – 135/95 Second 50 repetitions – 155/105 Time remaining, Max reps – 185/135 Rest 3:00 At the 20:00 Part #3 AMRAP 7: Hang Power Clean First 50 repetitions – 135/95 Second 50 repetitions – 155/105 Time remaining, Max reps – 185/135

WOD for 171114

Mixed Up “On the 4:00” x 5 Rounds  15 Toes to Bar 15 Deadlifts (205/145) 15 Lateral Burpees Over the Bar Slowest Round of the Five is Score for the Day

WOD for Friday 171110

10 min AMRAP 3 Muscle-Ups 50’ Handstand Walk 1:00 plank Rest 2:00 Alternating TABATA X 16 Wall Balls 20/16 Double Unders

****Correction****

Our Veterans Day 3 Wise Men WOD will begin at 9 a.m. Saturday.  We originally advertised it as a 10 a.m. start, but will begin an hour earlier. So, come out and support a great cause...for more info click below: Veterans If you show up at 10, fret not, we will be happy to put you through the paces!

WOD for Thursday 171109

Tabata  - 5 Star (:20 work, :10 rest - 8 Rounds of each movement) Back Squats 95/65 Rest 1 minute Toes-to-bar Rest 1 minute Ring Rows Rest 1 minute Handstand Hold Rest 1 minute Row for meters Record total reps for each movement

WOD for Wednesday 171108

Doce” Part 1 AMRAP 4: 27 Calorie Row 21 Power Cleans (155/105) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes “Doce” Part 2 AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes “Doce” Part 3 AMRAP 4:00 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20)