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WOD for Saturday 171229

“ANY MINUTE" On the Minute x 24 (6 Rounds): Minute 1 – 1 Round of “CTB Cindy” Minute 2 – 10 Hang Power Snatches (95/65) Minute 3 – Max Calorie Assault Bike Minute 4 – Rest Classtimes for Saturday: 6:30 - Competitors Training/Open Gym 8:00 - Regular WOD 9:00 - Regular WOD

WOD for 171228

5 Rounds, each for time of: 7 Squat Cleans (165/110) 7 Shoulder-to-overheads 7 Burpee-chest-to-bar pull-ups *rest 2:00 between rounds

WOD for 171226

Back at it today with a team workout! Teams of 3: 100 Calorie Row 100 DB Snatches Alternating Arms (50/35)  100 Lateral Barbell Burpees 100 Thrusters (115/80) 100 Lateral Barbell Burpees 100 DB Snatches (50/35) 100 Calorie Row

It’s Nearly Here!!

What can be better than the annual 12 Days of Christmas WOD? Saturday, December 23rd it is!  Come get warmed up for your Christmas Day festivities by leaving it on the floor in a classic workout. We will have 3 sessions Saturday, beginning on the hour at 7, 8 and 9 a.m. After that you are free for two whole days of celebration until you return on the 26th. Bring your family and friends to participate or just to cheer you on as they watch you go for it. You won’t be sorry you came!

WOD for Tuesday 171219

“Nickel and Dime” Part #1 AMRAP 5: 21-15-9: Kettlebell Swings (70/53) Front Squats (115/80) Calorie Row Rest 5:00 Part #2 AMRAP 5: 21-15-9: Kettlebell Swings (70/53) Front Squats (95/65) Calorie Row **two separate scores

WOD for Monday, 171218

20 Minute AMRAP 10 Bent-over-rows/arm (55/35) 21 Chest-to-Bar Pull-Ups 15 Burpee Box Jumps 9 Power Clean and Jerks (135/95)

WOD’s for Saturday 171216

Comp WOD 4 Rounds: :20s Max Kipping Deficit HSPU (4.5″/3″) :40s Rest Rest 1:00 4 Rounds: :20s Max Kipping Deficit HSPU (4.5″/3″) :40s Rest Regular WOD Kodiak  Butter 20 Ring Dips 30 Mountain Climbers 2 Bear Complex (1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Back Squat + 1 BTN Thruster) 135/105 16 Ring Dips 30 Mountain Climbers 2 Bear Complex 12 Ring Dips 30 Mountain Climbers 2 Bear Complex 8 Ring Dips 30 Mountain Climbers 2 Bear Complex 4 Ring Dips 30 Mountain Climbers 2 Bear Complex

Thought

Think about why you started; use that thought, feed it and don’t ever let the fire go out.

WOD for Tuesday 171212

“OVER AND ALMOST OUT" For Time: 20 Power Snatches (115/80) 20 Burpees Over-the-Bar 20 Overhead Squats (115/80) 20 Burpees Over-the-Bar 20 Power Snatches (115/80)

WOD for Monday 171211

50 Medicine Ball Squat Jumps (20/14) 100 Double unders 1500 Meter Row 100 Double Unders 50 Medicine Ball Squat Jumps

WOD for Saturday 171209

"THREE PEAT" In Teams of 3, 25 min AMRAP 70 Calorie Row, 70 Barbell-Facing Burpees, 70 Power Snatches (75/55) 60 Calorie Row, 60 Barbell-Facing Burpees, 60 Power Snatches (95/65) 50 Calorie Row, 50 Barbell-Facing Burpees, 50 Power Snatches (115/80) 40 Calorie Row, 40 Barbell-Facing Burpees, 40 Power Snatches (135/95) 30 Calorie Row, 30 Barbell-Facing Burpees, AMRAP Power Snatches (155/105)

WOD for 171208

"HEARTBREAK KID" 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double-Unders

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

801-885-2674

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