WOD Blog

Tue, Jun 20 2017

Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD: FREE FOR ALL
Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2: 8AM-2PM COME SUPPORT YOUR FELLOW GYM MEMBERS!
Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE!: EVENT STARTS AT 7PM Please show up at 6:45pm to help set up and eat yummy foods
Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!: 8:30AM free for anyone modifications will be provided.
Most Recent Benchmark:
GRACE 2-10-20 on Feb 10, 2020 (9 days ago)
Metcon: METCON 6/20/17Skill: SKILL WORK 10/11/16-3/14/17Metcon: WARM UP 6/20/17SHRED: SHRED 6/20/17SWOD: STRENGTH WOD 6:30PM 6/20/17

METCON 6/20/17


Metcon: Reps-Rx3+
AMRAP in 20 mins of

100-Double Unders
80-Calorie Bike or Row
60-Alternating DB Snatch (55#/35#)
400 m Run(Count as 40 reps for score not half credit)
30-Alternating Pistols
20-Clean (135#/95#)
10-Bar Muscle Up

GOAL: CRUSH IT & Get into 2nd round!

Rx+: Sub Ring Muscle Up, Sub alt Squatclean w PC up to 20 reps
Rx: As written
Rx2: Sub Lateral Hops, Pistol to box, 35#/20# and HPC 95#/65# Jump BMU
Rx3: See coach for further mod

1st302 Saori Tue, Jun 20, 2017
2nd280 Janalyn Tue, Jun 20, 2017
3rd384 2Taeja Tue, Jun 20, 2017
1st423 Brandon He Tue, Jun 20, 2017
2nd340 Todd N Tue, Jun 20, 2017
3rd334 Spencer C Tue, Jun 20, 2017

Steve M330 Rx
Bill308 Rx2
Scott B240 Rx No run...30 secs left
Sterling187 Rx
Luis M235 Rx
Vince340 Rx2 finished at 19:19 & forgot to go back to laterals. DOH!!
Spencer C334 Rx I did weighted pistols holding a 15lb plate. Right leg was very questionable.
Saori302 Rx
Brandon He423 Rx 83 DUs 2nd round
Kaddie335 Rx2
Kevin E302 Rx2
Janalyn280 Rx
Taeja384 Rx2 singles (hurt hamstring warming up), box pistols, jumping BMU
TraysenGot to the cleans Rx2
Todd N340 Rx
Aspen J280  --

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1774 Sandhill Road Orem UT 84058 (view larger map)