Category Archives: Daily WOD

Weekend WOD 6.4.16

By | Daily WOD | No Comments

Start checking here for the daily workout!

Workout of the Day

60 Snatches, 135/95 lbs

60 Clean & Jerks, 135/95 lbs

With a partner, complete all 60 reps of snatch and then all 60 reps of clean and jerk. One partner works at a time. Partition reps any way needed.

6.3.16

By | Daily WOD | No Comments

Congrats on the personal bests today in the front squat!

Check them out here:

http://www.beyondthewhiteboard.com/gyms/5278-crossfit-park-city

Workout of the Day

Complete as many rounds as possible in 15 mins of:

10 Muscle-ups

15 Thrusters, 155/105 lbs

25 Box Jump Overs, 24/20 in

50 Toes-to-bars

100 Row Calories

200 Double Unders

5.31.16

By | Daily WOD | One Comment

Screen Shot 2016-05-30 at 12.37.20 PM

We’re going to be using Beyond the Whiteboard for workout posting and tracking! Check out the link here:

 https://www.beyondthewhiteboard.com/gyms/5278-crossfit-park-city

They also have a great app for your phone to make tracking easy!

Workout of the Day:

3 rounds for time of:
10 Dumbbell Hang Squat Snatch (Left), 55/35 lbs
5 Bar Muscle-ups
10 Dumbbell Hang Squat Snatch (Right), 55/35 lbs
5 Bar Muscle-ups
Comments: Do you track your workouts?

Memorial Day

By | Daily WOD | No Comments

***OPEN GYM 8-10 AM***

Please arrive by 9 am to complete the workout.

 

Unknown

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

WEEKEND WOD

By | Daily WOD | No Comments

WOD

“Harper”

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135/95-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

5.27.16 WOD

By | Daily WOD | No Comments

12400729_10100466373860131_2774983474758504258_n

Squat Party

*This Saturday we will only have class at 7:00 am due to hosting a seminar

**MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout “Murph”. Please be there and start the workout by 9:00 so that we can end at 10.

WOD

4 Rounds of

Run 800 meters

50 Wall Ball Shots (20/14 lb ball)

 

5.26.16 WOD

By | Daily WOD | 2 Comments

12800332_10153568291388737_9024959165693790277_n

Andy makes the L-sits look easy?

*This Saturday we will only have class at 7:00 am due to hosting a seminar

**MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout “Murph”. Please be there and start the workout by 9:00 so that we can end at 10.

WOD

Thruster

3-3-3-3-3-3-3

Comments: Who cringes each time you see thrusters as part of a workout?

5.25.16 WOD

By | Daily WOD | No Comments

jodyjump

Jody gets ready for a big jump

*This Saturday we will only have class at 7:00 am due to hosting a seminar

**MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout “Murph”. Please be there and start the workout by 9:00 so that we can end at 10.

WOD

Row 1k

20 Hang Power Cleans (155/105)

20 Push Jerks (155/105)

10 Hang Power Clean and Jerks (155/105)