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  • CrossFit Park City WODs
Sun Mon Tue Wed Thu Fri Sat

30

Oct | 1

  • With great power comes great responsibility. FT: Deadlifts, Hang Power Cleans and Push Jerks

2

  • It's not who I am underneath, but what I do, that defines me. Every 3 mins for 15 mins: Back Squat
  • I can do this all day. 3 RFT: Weighted Lateral Box Step-ups and Ghd Russian Twists

3

  • If you cage the beast, the best will get angry Every 8 mins for 32 mins: 800 m, AbMat Sit-ups and Dumbbell Box Step Overs

4

  • You will give the people an ideal to strive towards. They will race behind you, they will stumble, they will fall. But in time, they will join you in the sun. In time, you will help them accomplish wonders. AMRAP 7 mins: Alternating Kettlebell Snatches, Double Unders, Alternating Kettlebell Snatches and Double Unders

5

  • Beneath this mask there is an idea. And ideas are bulletproof FT: Burpee (Bar Facing)s

6

  • Where's my super suit! AMReps 4 mins: Row Calories
  • We never lose our demons; we only learn to live above them AMReps 4 mins: D-Ball Over-the-Walls
  • What should we do? Something good? Something Bad? A bit of both? AMReps 4 mins: Box Jump Overs
  • ...And then...you have my permission to die, AMReps 4 mins: Echo Bike Calories

7

8

  • Chipper: Box Jumps, Handstand Push-ups, Push Jerks and 2 more

9

  • FT: 200 m, Back Squats, 400 m and 6 more

10

  • Snatch Balance + 2 Overhead Squat 1-1-1-1-1
  • Hang Power Snatch + Hang Squat Snatch 1-1-1-1-1-1-1

11

  • Every 1 min for 28 mins: Echo Bike Calories, Burpees, Row Calories and Burpees

12

  • Nasty Girls

13

  • 4 RFT: Plate Runs, Synchronized Deadlifts, Echo Bike Calories and Double Unders

14

15

  • "We ARE the Globo Gym Purple Cobras ... and we will, we will, rock you!" Split Jerk : 1-1-1-1-1
  • 3 RFT: Dumbbell Floor Press and Bent Over Single Arm Dumbbell Rows

16

  • "I just threw up in my mouth a little bit." Every 2 mins for 10 mins: 200 m and Thrusters
  • When the clock hits 15 min Every 2 mins for 10 mins: Row Calories and Toes-to-bars

17

  • "L for 'love.' Good times." Box Jump Over : 100 Reps for Time

18

  • "Dodge, duck, dip, dive and dodge." AMRAP 12 mins: Dumbbell Box Step-ups, Dumbbell Push Jerks and Burpees

19

  • 50/40 Cal Buy In Assault Bike Calories : 50 Reps for Time
  • "Nobody makes me bleed my own blood. Nobody!" 3 RFT: Power Cleans, Chest-to-bar Pull-ups and Double Unders
  • Cash Out Row (calories)s : 50 Reps for Time

20

  • "If you can dodge a wrench, you can dodge a ball." FT: Hang Power Snatches and Partner Alternating Wall Balls

21

22

  • FT: Rows, Overhead Barbell Lunges, Rows and Power Cleans

23

  • 3 RFT: Medicine Ball Cleans and Hand Release Push-ups

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31

Nov | 1

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