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WOD For Saturday 191130

Iron Lotus (Team Version) Teams of 3 For Time (30 Minute Cap): 80 Squat Jumps (16/14) 80/65 Calorie Row 80 Box Jump Overs (24/20) 80 Overhead Squats (95/65) 80 Hang Power Snatches (95/65) 80 Overhead Squats (95/65) 80 Box Jump Overs (24/20) 80/65 Calorie Row 80 Squat Jumps (16/14)

WOD for Friday 191129

"Steam Roller" For Time: 500M Row, 15 Chest to Bar Pull-Ups, 2 Deadlifts 500M Row, 15 Chest to Bar Pull-Ups, 4 Deadlifts 500M Row, 15 Chest to Bar Pull-Ups, 6 Deadlifts 500M Row, 15 Chest to Bar Pull-Ups, 8 Deadlifts 500M Row, 15 Chest to Bar Pull-Ups, 10 Deadlifts Barbell: 315/225

WOD for Thursday Turkey Day 191128

The following WOD may be completed in teams of 2 or individually. Movements may be completed in any order, but may not be partitioned; both teammates must work on the same movement together and may work at the same time. An entire movement must be completed before either teammate moves on. DRY TURKEY - 40 minute time cap 2000 M Row 300 Russian Twists (25/15) 250 Double Unders (500 Singles) 200 Lateral Bar Hops (Loaded Barbell) 200 Wall Balls (20/16)100 Ring dips 150 KB Swings 150 Strict Press (from floor) (45/35) 100 Push-Ups 100 Pull-Ups 80 Toes-To-Bar

Thanksgiving Day Schedule

Before you sit down with family and friends for your annual Thanksgiving Feast, come into Elevated CrossFit and earn your feast! There really is no better day to come in and have fund with your Elevated Family! Classtimes: 7:30 am 8:30 am Now you know and you have no excuse...see you there! PS - Feel free to bring family and friends so you can share with them a taste of our own type of feast.

WOD for Saturday 191123

Smash Mouth 3 Rounds: 800 Meter Run 21/17 Calorie Row 5 Rounds of "Bergeron Beep Test" 1 Round of "Bergeron Beep Test": 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

WOD for Friday 191122

Singled Out 3 Rounds: 1 Minute Wallballs (20/16) 1 Minute Alternating Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Hang Clean & Jerks (50/35) 1 Minute Calorie Row 1 Minute Rest

ART’S

Emily getting after the Rogue Echo bike for her first ride!

WOD for Wednesday 191120

Double-Jointed For Time: 21 Overhead Squats (95/65) 21 Deadlifts (185/135) 18 Overhead Squats 18 Deadlifts 15 Overhead Squats 15 Deadlifts 12 Overhead Squats 12 Deadlifts 9 Overhead Squats 9 Deadlifts After Each Barbell Movement: 30 Double Unders

WOD for Monday 191118

Randy Savage AMRAP 12: 3 Rounds of "Macho Man" (135/95) 15 Toes to Bar 1 Round of "Macho Man": 3 Power Cleans 3 Front Squats 3 Push Jerks

WOD for Saturday 191116

4th Down AMRAP 4: 21/17 Calorie Row 21 Kettlebell Swings (24/20) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/12 Calorie Row 15 Kettlebell Swings (24/20) 15 Thrusters (95/65) Rest 4 Minutes AMRAP 4: 9/7 Calorie Row 9 Kettlebell Swings (24/20)  9 Thrusters (115/85)

WOD for Friday 191115

Power Bar AMRAP 12: 9 Strict Pull-Ups 12 Hang Power Cleans (135/105) 9 Strict Handstand Pushups 21 Deadlifts (135/105)

WOD for 191114

Just a little plug for Lactate Threshold...if we go out too hard at the beginning of a workout, our body becomes overburdened by the build-up of lactic acid and other waste products. This build-up overwhelms our system and makes it impossible to sustain a high or even a normal sustainable pace. The trick is to find the line at which, if we stay just below it, we can keep the pace for the entire workout. Keep this in mind as you approach longer workouts...anything over 2-3 minutes deserves some consideration. For Thursday: REMIND ME - 161111 15 Minute AMRAP 60 Double Unders 30 Wall Balls 20/16 15 Deadlifts 245/185

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

801-885-2674

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