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

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WOD for Wednesday 180131

AMRAP 5 minutes of: 20 Wall Ball Shots, 20/16 10 Deadlifts, 185/135 Rest 2 minutes AMRAP 5 minutes of: 15 Kettle Bell Swings 24/16 10 Push Jerks, 155/105 Rest 2 minutes AMRAP 5 minutes of: 12 Split Lunges 115/75 18 Abmat sit-ups

WOD for Tuesday 180130

Come Clean - Part 1 AMRAP 3:00: 24 Box Jump Overs (24″/20″) 21/16 Calorie Row Max Power Cleans (115/80) Rest 3:00 Come Clean - Part 2 AMRAP 3:00: 21 Box Jump Overs (24″/20″) 18/14 Calorie Row Max Power Cleans (135/95) Rest 3:00 Come Clean - Part 3 AMRAP 3:00: 18 Box Jump Overs (24″/20″) 15/12 Calorie Row Max Power Cleans (155/105) Rest 3:00 Come Clean - Part 4 AMRAP 3:00: 15 Box Jump Overs (24″/20″) 12/9 Calorie Row  Max Power Cleans (185/135)

WOD for Monday 180129

It has been way too long since we’ve done any Burpees....so, you’re welcome! 9-15-21: Chest to Bar Pull-Ups Barbell-Facing Burpees Overhead Squats (115/80)

WOD for Saturday 180127

Different Strokes 5 Rounds: 1:00 – Row for Calories 1:00 – Thrusters (95/65) 1:00 – 10 Meter Shuttles 1:00 – Rest

WOD for Friday 180126

Friday is another baseline test of sorts, chip away, steady and slow makes you fast OPEN TEST AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24″/20″) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Ups

WOD for Monday 180122

WORKT knee sleeves will be at the box Monday showing and selling their products. WOD AMRAP 15:00 60 Double-Unders 20 Wall Balls 20/16 10 Power Snatches (135/95)

WOD for Saturday 180120

WOD “Rode and Died” Teams of Three Row for Calories (200/150) 120 Pull-Ups 100 Split Jumps 60 Ring Dips 100 Push Jerks (65/45) 25 min time cap 1 person works at a time COMP WOD “RIDE OR DIE"  Teams of Three Row for Calories (275/190) 120 Chest to Bar Pull-Ups 60 Power Clean and Jerks (135/95) 50 Power Clean and Jerks (155/105) 40 Power Clean and Jerks (185/135) 30 Power Clean and Jerks (205/145) 20 Power Clean and Jerks (225/155) 25 min time cap 1 person works at a time Hey Colby!  6:30

WOD for 180119

"CHIP SHOT" AMRAP 13: 70 Alternating DB Snatches (50/35) 60 Wallballs (20/14) *Females to a 9′ Target 50 Calorie Row 40 Handstand Pushups

WOD for Thursday 180118

I promised more art WOD In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 50 Kettlebell Swings (25 each) 24/20 20 Strict Pull-Ups (10 each) Partners must run together, and may only start kettlebell swings once both members are back at their station.

WOD for 180116

WOD 4 Rounds: 10 Split Jumps 95/75 10 Toes to Bar 10 Power Clean 95/75 10 Push Jerks 95/75 CompWOD 4 Rounds: 24/18 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks (155/105)

WOD for Monday 180115

Presidents Day we will have regular hours...see you there! 3 Rounds: 50 Air Squats 35 Pushups 20 Calorie Row / 25 Sumo Deadlift High Pulls

WOD’s for Saturday 180113

Live every day all the way, squeezing every bit of enjoyment from it and sharing it with those you love.  Then, go forward, content, knowing nothing was squandered. Regular WOD “Tribunal” 5 Rounds, starting every 4:00 10 pull-ups 20’ Seated Sled Pull (90/75) 20 Box Jumps (24/20) Competitors Training WOD "CHAINSMOKER" 5 Rounds, starting every 4:00: 10 CTB Pull-Ups 18 DB Snatches (50/35) 15/12 Calorie Row

WOD for Thursday 280111

Ringworm - Ring Dips and Wall Balls Begin each minute with 10 Ring Dips.  Finish the minute with as many Wall Balls as possible. Continue until you have accumulated 100 Wall Balls. Then perform 70 knee-ups. Score is total Time.

WOD for Tuesday

A bit of a grinder Tuesday, with plenty of rest: 5 x 4:00 On / 4:00 Off: 30/20 Calorie Row 15 Lateral Burpees Over the Bar Max 10 Meter Shuttle Sprints in time remaining Each 10 Meter sprint counts as 1 rep