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About Saturday

Saturday’s 8 and 9 a.m. classes will be meeting at the American Fork High School track.  Come ready to run, pull and maybe a little throw.

WOD for Tuesday 180529

"JELLY BELLY" For Time: 50 Sit-Ups, 25 Cal Row, 10 Deadlifts 40 Sit-Ups, 20 Cal Row, 8 Deadlifts 30 Sit-Ups, 15 Cal Row, 6 Deadlifts 20 Sit-Ups, 10 Cal Row, 4 Deadlifts 10 Sit-Ups, 5 Cal Row, 2 Deadlifts Rx Barbell – 275/185

Memorial Day Murph! & Breakfast BBQ

We will have abbreviated hours for Memorial Day...make sure you come and play... 8:30 a.m.  WOD “MURPH” 10:00 a.m. WOD “MURPH” AFTER YOUR WOD stick around for some breakfast...it’ll be good!!  We will be cooking immediately after the 1st WOD, so you won’t have to wait an eternity to eat. There is a sheet at the box to sign-up and bring stuff. Bring your family and we’ll see you then!

WOD for Thursday 180524

River the Dinosaur 2:00 AMRAP Calorie Row Rest 2:00 2:00 AMRAP Russian Twists (25/25) Rest 2:00 2:00 AMRAP Burpees Rest 3:00 2:00 AMRAP Calorie Row Rest 2:00 2:00 AMRAP Russian Twists (25/25) Rest 2:00 2:00 AMRAP Burpees *3 scores - total calories, total Russian twists and total burpees

WOD for Wednesday 180523

"DOUBLE DECKER" AMRAP 15: 15 Power Snatches (75/55) 30 Double-Unders 15 Wallballs (20/14) *Females to a 9′ Target 30 Double-Unders

WOD for Tuesday 180522

"SUGAR DADDY" 21 Deadlifts, 400 Meter Run 15 Deadlifts, 400 Meter Run 9 Deadlifts, 400 Meter Run Rx – 225/155 **500M Row may be substituted for run as needed Stimulus today is to be able to complete at least your 1st set of Deadlifts unbroken, and possibly all of them.  We should be able to push the run a bit.

WOD for Monday 180521

“Lopper” For Time: 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000m Row or 800m Run or 45 Burpees (1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats)

WOD for Saturday 180519

Choose Your Poison! CHOICE A 5 Rounds: 10 Pull-Ups 6 Dumbbell Power Snatches (80/55) 9/6 Cal Row Then Directly into… 100′ DB Overhead Walking Lunge (80/55) Choice B Triple Three Variation 3 Rounds for Time 1000 Row 100 Double Unders 1 Mile Run *40 min Time Cap

WOD for 180518

Ahhh! Friday May 18th...Come in and give it your best! If you are dealing with problems that interfere with running, come in and let the coach know. Your coach will have an alternate for you... "BOAT RACE" 3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00 between rounds.

WOD for Thursday 180517

4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 2x50/35 15  dumbbell swings 1x50/35 Strength (post-WOD) Strict Pull-ups

WOD for 180515

Rig is almost ready for inflicting some punishment!! Anchored Down - Teams of 3 4 Rounds – Every 4:00, AMRAP Air Squats 20/14 Calorie Row Lateral Bar Hops (loaded BB) REST 1:30 *teammates move to next movement based upon rower. *for total team reps

WOD for Monday 180514

Great Job Skyler and David at the Mountain Meltdown!!  Rob, marginal job to you! "DOUBLE CROSSED" 10-8-6-4-2: Power Clean and Jerks (135/95) 50 Double-Unders after each round

WOD for Friday 180511

"SLASHER" AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 DB Squat 20 Kipping Handstand Pushups

WOD for Thursday 180510

You Get What You Get 5 Rounds for Time: 50 Foot Walking Lunge 10 Push-ups 50 Foot Standing Long Jump 10 Ab-Mat Sit-ups Strength Teams Push-ups

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

801-885-2674

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