Category Archives: Daily WOD


By | Daily WOD | No Comments


Bench press for days….

Workout of the Day

AMRAP 10 minutes

10 Box Jump (30/24)

20 Abmat sit-ups

Comments: Are you watching the CrossFit Games Regionals?


By | Daily WOD | No Comments


6:30am Spark Class looking good.

Workout of the Day

Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Score is total reps from all 32 intervals.

Comments: Are you enjoying trying some new things with the programming?


By | Daily WOD | No Comments


Addy, Jake, and Dr. Morgan rode in the 18 hours of Fruita Race last weekend, where they held up their bike numbers and drank beer. Oh, and they won their division too.

Workout of the Day

5 sprints for time of:
25-meter handstand walk
Then, 5 sprints for time of:
50-meter walking lunge

Rest at least 2 minutes between efforts.

Comments: Are you competing in anything this summer?


By | Daily WOD | One Comment


U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.


Workout of the Day


15-12-9-6-3 reps for time of:
Power Cleans (135/95)
Front Squats (135/95)

Comments: Work hard for a hero! Are you looking forward to Hero Month?

Mountain Meltdown!

By | Daily WOD | 4 Comments


Nat and Jim enjoying the track, friends, and a P.B.R.!

Awesome job this weekend guys! Thanks to all who participated, running, stuffing goodie bags, setting up, taking down, and volunteering! Rain or shine, CrossFit Park City has the best members around!

Comments: Best moment of the Mountain Meltdown?


By | Daily WOD | No Comments


Tabata Push Press (75/55)

Tabata Sit-up

Tabata Sumo Deadlift High Pull (75/55)

Tabata Push-up

*Do all 8 rounds of 20 seconds of work followed by 10 seconds of rest of one movement before moving to this next movement. There is no extra rest between exercises

5.6.16 WOD

By | Daily WOD | No Comments


Molly hits a rock solid jerk

*Kalynn is lifting at USAW Nationals at the Salt Palace at 8 pm if anyone is interested in checking it out. Good luck Kalynn!




5.5.16 WOD

By | Daily WOD | No Comments


You must go here if you are ever in Austin, TX!

Here are some links for meal trains for Kara/Andy and Teddy:

Kara and Andy-



3 Rounds

10 DB Snatch, left arm

10 DB Overhead Squat, left arm

10 L Pull-ups

10 DB Snatch, right arm

10 DB Overhead Squat, right arm

10 L Pull-ups

*55/35 lb DB is rx’d

5.4.16 WOD

By | Daily WOD | 2 Comments

recovery position

The recovery position


Trail Run:

20 Minutes up

Run back

*This seems boring….and it might be. However, this it is still a component of fitness and needs to be done, so might as well do it after a solid warm-up and with some friends! Bring your head lamps 5:15 am class!!