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

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WOD for Tuesday 180731

Jump Town 1 Round: 800 Meter Run 80 Double-Unders 21 Hang Power Cleans Directly into… 2 Rounds: 400m Run 40 Double-Unders 15 Hang Power Cleans Directly into… 3 Rounds: 200m Run 20 Double-Unders 9 Hang Power Cleans 135/95 115/80 Strength HSPU

WOD for Friday 180727

Strength Box Squats WOD "NUT CRACKER"    AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks  115/80 Rest 3:00 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks  135/95 Rest 3:00 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks  155/105

WOD for Thursday 180726

What do you see? Now, what do you see?  Time to get outside and enjoy a little nature GROUNDHOG DAY - by request Bergeron Beep Test 50/35 Cal Row Bergeron Beep Test 50/35 Cal Row Bergeron Beep Test If you did this WOD yesterday, you are welcome to do it again (if you are mental), or you will be given a riveting option.

WOD for Monday 180723

Seth the Sloth Alternating EMOM Even minutes Bar Complex 1 Power Snatch + 1 Back Squat + 1 BTN Push Jerk + 1 OHS + 1 Front Rack Rev Lunge/Leg Odd minutes :30 AMRAP Pull-ups Add weight each round to heavy complex 2 scores - 1- Highest successful complex wt 2- Total pull-ups Strength Snatch

WOD for Friday 180720

"CEMENT MIXER" Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar Strength TEMPO FRONT SQUAT On the 2:00 x 6 Sets: 2 Tempo Front Squats   5 Second Negative   2 Second Pause In Bottom Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat Sets #5+6 – 2 Reps @ 72% of 1RM Front Squat

WOD for Thursday 180719

Did you miss yesterday? If so, your chance to make it up is Thursday... For the Rest: Strict Press 3-3-3-3 Thrusters 3-3-3-3 Trials! deliberate not; question not;  just come and play!

WOD for Tuesday 180717

Nobody knows "LIQUID COCAINE" 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-Ups Strength/Skill Power Clean and Jerk

WOD for Monday 190716

"SORE SUBJECT" Alternating Tabata: A) Empty Barbell Back Squats B) Double-Unders *2 scores - score will be your lowest number completed in any given interval Strength Front rack reverse lunges Back Squats

WOD and Schedule for Saturday 180714

6:30 a.m. - OPEN GYM or Comp Class Make-up a WOD you missed, work on skills or join in the Competitors training WOD 8:00 a.m. - Regular WOD Regular WOD - description below 9:00 a.m. - Adventure WOD Come to Tibble Fork Resevoir up American Fork Canyon for a WOD with optional swimming, some trail running and more!  Meet at the gym at 9:00, leaving at 9:05...or you can meet us up there! ************************************************** WOD : "TURTLE CLUB" 21 Overhead Squats, 200m Run 21 Thrusters, 200m Run 15 Overhead Squats, 200m Run 15 Thrusters, 200m Run 9 Overhead Squats, 200m Run 9 Thrusters, 200m Run Rx - 95/65

WOD for Friday 180713

Superstitious, are ya? “Doce”  AMRAP 4: 27 Calorie Row 21 Power Cleans (155/105) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4:00 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) ***3 separate scores to report- # of reps at what weight for each 4:00 working portion of the WOD ***Stimulus notes -totals per round should remain the same or greater as the workout progresses -weight for 1st round should be something the athlete can complete 15+ unbroken when fresh 2nd round weight - 20+ when fresh 3rd round weight - 25+ when fresh Strength / Skill Power Cleans

WOD for Thursday 180712

For Time: 1-2-3-4 Ring Dips Toes-to-Bar Sprint 100M 5-6-7-8 Ring Dip Toes-to-Bar Sprint 200M 1-2-3-4 Ring Dips Toes-to-Bar Sprint 100M

WOD for Tuesday 180710

"HELEN" 3 Rounds: 400 Meter Run/500 Meter Row 21 Kettlebell Swings (53/35) 12 Pull-Ups “Destiny is not a matter of chance; it is a matter of choice.  It is not something to be waited for; it is something to be achieved” -William Jennings Bryan

WOD for Monday 180709

Not Quite Everest For Time: 21 Back Squats 21 Strict  15 Back Squats 15 Strict  9 Back Squats 9 Strict  Time Cap – 15:00 Loading - approx 75% of 1RM back squat

WOD for Saturday 180707

6:30 - Comp & Open Gym 8:00 - Regular WOD 9:00 - Come with a park in mind....be at the gym ready to leave by 9:05 - those that so desire can do a water portion of the WOD.  A dry version will also be available.