18.2 & Spartan Super

With 34 of us signed up for the Spartan and about the same number of us doing the Open WOD's, this weekend will prove to be fairly taxing on our bodies. Do your best to get a lot of rest before, inbetween and after your different workouts over the next couple of days. Rest is king. Eat a bit more. Sure, we are all trying to maintain weight, lose weight or keep unwanted weight off. What we should not forget is that our bodies rely heavily upon easily accessed stores of glycogen. These stores are the first to be burned through. They are the most easily convertible sources of energy and will power us through a good deal of the race Saturday. Glycogen is the first to burn and the first to

WOD for Wednesday 180228

“Sunny Side” In a 5:00 Window… 30 x 10m Shuttle Sprints In time remaining, AMRAP: 3 Squat Snatches (115/80) 6 Barbell-Facing Burpees Rest 5:00 Repeat

WOD for Tuesday 180227

“Satisfaction lies in the effort, not the attainment. Full effort is the victory” – Ghandi 5 Rounds: 1:00 Calorie Row 1:00 Wallballs (20/14) 1:00 Double-Unders 1:00 Rest Today’s scores will be the lowest for each movement.  Consistency at a medium to high pace is what we are after.

WOD for 180226

12 Minute AMRAP: 3 Bar Muscle-Ups (scale to CTB pull-ups) 4 Power Snatches (95/65) 5 Thrusters (95/65) Today, our desired stimulus revolves around our power snatches. We should use a weight that we could do 21+ unbroken power snatches with if we were fresh. We've made an effort lately to put more focus into explaining the desired stimulus for each workout. If you are unsure of what we are trying to achieve for a particular workout, please ask the coach. Our workouts are intentionally varied and if one doesn't pay attention, the programming may look chaotic. There is a method to the madness. We are trying to increase our work capacity across broad time and modal domains. To some, a nice s

WOD for Saturday 180224

Great job for those that have already done 18.1! Let’s get after some more sweat with this: "LIGHTSABER" 21 Front Squats 21 Burpee Box Jumps 100 Double Unders 15 Front Squats 15 Burpee Box Jumps 75 Double Unders 9 Front Squats 15 Burpee Box Jumps 50 Double Unders Rx – 115/80, and a 24″/20″ box.

WOD for 180223

CFG 18.1 20 Min AMRAP 8 Toes-to-Bar 10 Dumbbell Hang Clean & Jerk 14/12 Calorie Row

WOD for Thursday 180221

CFG 16.4 modified Complete as many rounds and reps as possible in 18 minutes of: 11 deadlifts 155/115 11 wall-ball shots 30/16 11 calorie row 5 handstand push-ups **If five rounds are completed before the time cap, complete 20 additional HSPU then start again and continue until time expires.

WOD for Tuesday 180220

It’s been a while since we’ve rowed much, so we’ll ease into it a bit today FAST LANE" For Time: 20 Burpee Box Jump Overs (24″/20″) 30 Power Snatches (95/65) 40 Overhead Squats (95/65) 50/35 Calorie Row

WOD for Monday 180219

IRON LUNG “Iron Lung” Part #1 AMRAP 4: 27 Calorie Row 27 Wallballs (20/14) 27 CTB Pull-Ups Rest 4:00 “Iron Lung” Part #2 AMRAP 4: 21 Calorie Row 21 Wallballs (20/14) 21 TTB Rest 4:00 “Iron Lung” Part #3 AMRAP 4: 15 Calorie Row 15 Wallballs (20/14) 15 Pull-Ups The first week of the Open is upon us! Thursday night 18.1 will be announced. Friday’s, over the next five weeks, we will be doing the Open WOD as our workout that day.  Saturday’s can serve as  a back-up if you miss Friday. Our plan is to have as many as possible do the Open WOD with us during the 5:30 and 6:30 Friday night sessions.  This is a good time and an  invite to bring your family and friends to support you, cheer you on and w

WOD for Saturday 180217

In Teams of 3, AMRAP 20: 12/9 Calorie Row 8 Burpees 4 Power Clean and Jerks Partners complete full rounds, then switch. Starting load is 135/95. After every 6 rounds (each partner moving through twice), the load increases. Male weights: 135-155-185-205-225 (Max rounds at 225) Female weights: 95-105-125-135-145 (Max rounds at 145) Score for the team is max rounds + repetitions completed.

WOD for Thursday 180215

Partner WOD - To 1000 With a partner, strategize how to accumulate 1000 reps as ast as possible using the movements below. Both partners may work at the same time. However, a team may only do a maximum of 200 reps total for any one movement. And for each movement you choose to do, each person must do a minimum of 25 reps. The movements are: Calories on Rower Double Unders Push Press (95/70) Alternating DB Snatches s (50/35) Sit-ups Wall Balls (20/16) Burpees Push-ups Russian KB Swings (53/35) Air Squats Handstand Push-ups

WOD for Wednesday 180214

Happy Valentines Day!! From Me 2 You: M2Y Part #1 AMRAP 3:00: 42 KB Swings 24/16 42 Lateral Bar Hops (2 feet to 2 feet) Max Overhead Squats (95/65) Rest 3:00 M2Y Part #2 AMRAP 3:00: 36 KB Swings 24/16 36 Lateral Bar Hops (2 feet to 2 feet) Max Overhead Squats (115/80) Rest 3:00 M2Y Part #3 AMRAP 3:00: 30 KB Swings 24/16 30 Lateral Bar Hops (2 feet to 2 feet) Max Overhead Squats (135/95) Rest 3:00 M2Y Part #4 AMRAP 3:00: 24 KB Swings 24/16 24 Lateral Bar Hops (2 feet to 2 feet) Max Overhead Squats (155/105)

WOD for Tuesday 180213

9 Days til the Open.  There are just a few days left to polish a movement or two.  If you want some additional coaching on anything in particular, let us know so we can help.  There is no movement too small to seek help on!  Don’t forget to get registered if you aren’t already. ( AMRAP 15: 15 Hang Power Cleans (135/95) 20/15 Calorie Row 15 CTB Pull-Ups 60 Double-Unders

WOD for Monday 180212

10 days until the Open.  If you are not signed up for it yet, there is still time.  We’ll be having Open Nights on Friday’s throughout the 5 weeks the Open is held.  You are encouraged to try to attend these nights to get your Open WOD in.  There will be other opportunities to get it done as well. This week you will see regular programming and then you will see a de-load/recovery phase as we head into next week. For Monday: OPTIMUS PRIME AMRAP 7: Wallballs (20/14) – Females to a 9′ Target *Every Minute on the Minute – 5 Deadlifts (225/155)

WOD for Saturday 180210

Alternating OTM x 20 5 Rounds): Minute 1 – 15/12 Calorie Row Minute 2 – 5 Deadlifts (Building) Minute 3 - 30 Russian Twists (25# plate) Minute 3 – :30s Max Ring Dips

WOD for 180208

Interval Test Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Record times to complete each set of work.  Attempt to keep your times even across the six sets.

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