W.O.D.

  • Monday June 29th

    WOD
    10:00 to Establish
    1RM Deadlift

    Rest 3:00
    then

    25 Burpees

    3Rnds of 
    10 Deads 225/155  
    50 II Unders

    25 Burpees


     

  • Sunday June 28th


    Rest Day 
    Closed


  • Saturday June 27th


    This years MAC  will be non profit benefiting Chris Kyle's Guardians for Heros Foundation

    https://www.facebook.com/MACnwa/photos/gm.1439449939695721/1117550078259894/?type=1

    WOD

    2 Person Teams 

    AMRAPx10
    20 Power Cleans 135/95
    10 Lateral Burpees 
    Run 200m 

    rest 3:00

    AMRAPx10
    10 Power Snatches 135/95
    10 Burpee Box Jumps 24/20
    Row 500m (250 increments0


  • Friday June 26th


    WOD
    Strength/BB
    Front Squats 
    5-5-5 (climbing)

    Back Squats 
    3-3-3 (climbing)

    Conditioning 
    AMRAPx7
    7 C2B Pull Ups
    14 Push Ups 
    21 Squats


  • Thursday June 25th


    WOD

    10 RFT of
    10 G2OH 95/65
    10 TTB
    20 II Unders


  • Wednesday June 24

    Rest Day 

    Open Gym 11-1
    Open Gym 5:30-7



  • Tuesday June 23


    THE Henrys

    WOD
    4 RFT of
    Run 400m
    50 Air Squats
    25 Core 


  • Monday June 22nd


    Utah Julius

    WOD
    Strength/BB
    Clean & Jerk 
    65%x1, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, PR

    Conditioning
    AMRAPx7
    5/3  MU 
    10 Hang Power Cleans  155/105  135/95 115/85
    15 HSPU
     


  • Sunday June 21



    HAPPY FATHER'S DAY TO ALL THE CF DADS


  • Saturday June 20th



    WOD
    Rest Day 
    CLOSED


  • Friday June 19th


    WOD

    "DT"
    5 rounds of
    12 deadlifts 155/105
    9 Hanging Power Cleans
    6 Push Jerks


  • Thursday June 18th


    “ALWAYS”

    Sarah Avery, born December 2, 1992, and held by God June 18th, 1994. Though we never met, we will never forget….Always Missing Sarah.

    Precious Sarah died on June 18th, 1994, just 18 months and 16 days old from viral acute myocarditis. From that year forward, June 18th was a dark day for the Julius family and an emotionally dangerous time for Sarah’s mother, Cathy. Weeks leading up to that day became increasingly difficult and most years she simply did not function – there was an absence of herself as grief overwhelmed her – her chest stayed tight, constricted and she often couldn’t find the strength to stand and struggled finding her breath or will to continue. This was Cathy’s June 18th for 18 years.

    In 2012, Cathy joined Crossfit NWA and like most people she anticipated changes in her health, appearance, and even her confidence. What she did not anticipate was the transformation of the most dreaded day of the year for her entire family.

    Each year during the Always Missing WOD, many athletes shared stories of lost children, siblings, and loved ones who they honored during their workout. While AMS means Always Missing Sarah to the Julius Family, their hope is to share this legacy with all those grieving. The WOD exists for all those desperately missing someone gone too soon with the hopes that we can all lift each other.

    This WOD, designed to capture the anguish of grief. Just like those trapped in the longing of grief, you will want to quit this WOD, however you will not be able to quit. You know you have to finish, it is a part of your legacy to honor precious Sarah, or someone just as precious to you, by finishing and remembering.

    The ‘new’ June 18th now arrives with hope and smiling through tears for the Julius family. Cathy is often heard saying that your legacy is how you treat people and the CrossFit community lifts the Julius family up each year, continuing the legacy of community and family that makes CrossFit unique. June 18th is a day to honor her Sarah and so many others who are desperately missed.

    From Cathy: We do not cry alone.. or grieve alone.. we miss, remember, and honor with some of the best people God put on this earth. Our legacy has changed… most importantly, Sarah’s legacy has changed and for that I will forever be deeply grateful and loyal to those that made it happen.

    For more information about the WOD and how it originated:
    https://thewodfather.wordpress.com/2015/06/03/why-we-are-always-missing-sarah/
    https://thewodfather.wordpress.com/2015/06/16/we-are-always-honoring-sarah/

    ALWAYS WOD
    Buy In (DOB 12/2/92):
    12 lunches
    2 HSPU
    92 Double Unders
    then
    6 RFT (Died: 6/18; Lived 18months 16 days)
    18 Thrusters 75/55
    18 Box Jumps 20”
    16 Burpees

     

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