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WOD for Friday 190628

SICKO MODE For Time: 21/15 Calorie Row 300M Run 15/12 Calorie Row 200M Run 9 Calorie Row 100M Run ... Directly into: 21 Hang Clusters (135/95) STRENGTH Hang Clean and Jerk

WOD for 190627

PENNY (last programmed 170524) EMOM 30:00 1st 18 wall ball 20# 2nd 15 Ring dips 3rd. :30 ME DU Score is double unders STRENGTH Extended Mobility!!

WOD for Tuesday 190625

nothing if not cliche WATER BREAK Part #1 AMRAP 4:00 27 Hang Power Cleans (95/65) 27 Lateral Burpees Over The Bar 27/21Calorie Row Rest 4:00 Part #2 AMRAP 4:00 21 Hang Power Cleans (115/85) 21 Lateral Burpees Over The Bar 21/15 Calorie Row Rest 4:00 Part #3 AMRAP 4:00 15 Hang Power Cleans (135/95) 15 Lateral Burpees Over The Bar 15/12 Calorie Row STRENGTH Power Cleans

WOD for Saturday 190622

Are you calm and relaxed when you are jumping rope?                     Stewart is THE AMAZING GRACE - 75 Clean and Jerks 0-2:00 - Buy-In of 9 - Wall Balls 7/5 Cal Row Max Clean and Jerk in time remaining 2:00-3:00 - Rest 3:00-5:00 - Buy-In of 9 - Wall Balls   7/5 Cal Row Max Clean and Jerk in time remaining 5:00-6:00 - Rest 6:00-8:00 - Buy-In of 9 - Wall Balls   7/5 Cal Row Max Clean and Jerk in time remaining 8:00-9:00 - Rest 9:00-12:00 - Buy-In of 9 - Wall Balls   7/5 Cal Row Max Clean and Jerk in time remaining **adjust volume of buy-in so buy-in is complete at 1:00 of the interval **work until 75 C&J are complete or until time cap is reached **For any clean and jerks remaining at the 12

WOD for Friday 190621

EL NINO For Time: 1 Mile Run 50 DB Snatches (50/35) 400 Meter Medicine Ball Run (20/16) 30 Pull-Ups 20 Burpee Box Jumps (24"/20") STRENGTH Deadlift

WOD for Thursday 290620

170620 Tabata! Air squat with 45/35# plate  Push-ups Pull-ups Jumping squats w/45/35# bar * score is the total of the lowest scores for each movement STRENGTH We still have a lot of people who have not completed there strict HSPU and strict Pull-ups AMRAPS - this is priority today..record your numbers! If you already have these numbers, Strength is Extended Mobility!!

The Southwest Championsips!

Elevated CrossFit has two 3-person teams that will be competing in The Southwest Championships August 30th-31st. This is a two day event that had an online qualifier and is doing entry by invitation.  The aim of this event is two-fold. 1st, the organizers are trying to create a regional style CrossFit Competition that will eventually be recognized by CrossFit and made into a Sanctional event that qualifies athletes for entry into the CrossFit Games. 2nd, the event is a charity event with proceeds this year going to family who has experienced serious medical hardship. The family has already been selected and you can read about them here: Valerie Clawson Strength in Numbers Award . So, what do

WOD for Wednesday 190619

Sean on the way to the win in the 2019 Red Bull 400 Men’s Team Division! BARTENDER AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches= Qualifier Barbell - 115/85 Open Barbell - 95/65 STRENGTH Power Snatch

WOD for Monday 190617

The InBody body composition analyzer will be at Elevated from 4:30-7:30 p.m. Monday the 17th...so come in and get your free analysis done! ESCAPE FROM WONDERLAND 3 Rounds: 75 Double-Unders 50 Air Squats 25/20 Calorie Row STRENGTH Back Squats! End of the cycle, aiming for new PR’s today!!

Competition Season is Upon Us

Huge props go out to those athletes that have participated in competitions over the past few weeks!! We had multiple athletes competing at the Red Bull 400, the Mountain Meltdown and the Battle Forged Throwdown over the past three weekends with solid performances, PR’s and good times all around! If you have pics from any of these, please email or send the best of them to me (Rob). Coming up....Look for news about the Wasatch Championships and the two teams from our box that will be competing Aug 30-31st at UVU.

RIGHT ON, JOHN

This Monday Nutrishop will be at Elevated with the InBody body analysis unit. Come in, even if you did an a.m. WOD, and find out where you are, and see the progress you’ve been making! The InBody measure hydration, body fat percentage, muscle mass, etc. and tracks all that info for you automatically. And, it does it without someone poking and prodding or making you disrobe! 4:30-7:30 PM See you there!

WOD for Saturday 190615

MONEY BAGS As an individual: 800M Run (400 W/wallball) 25 Box Jump Overs 18 Power Clean and Jerks 5 Rope Climbs 18 Power C&J 25 Box Jump Overs 800M Run (400 w/wallball) Or in Teams of 3, with a 30:00 Time Cap: For Time: 800m Wall-Ball Run (as heavy as you can) 75 Box Jump Overs 50 Power Clean and Jerks 15 Rope Climbs (15') 50 Power Clean and Jerks 75 Box Jump Overs 800m Wall-Ball Run

WOD for Friday 190614

RUSH HOUR On the 4:00 x 5 Rounds: 15/12 Calorie Assault Bike 9 Barbell-Facing Burpees 6 Power Snatches Barbell - 135/95