Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

9/15/17

STRENGTH CLASS TODAY @4PM

This has been happening a lot lately!

This has been happening a lot lately!

WARM UP

3 Rounds:
25 Rapid Plate Jumps
20 Walking Lunges
15 Shoulder Taps
10 Sit-ups
5 Inch Worms

WOD

10 Minute AMRAP
5 DB Snatch Left 55/35, 35/25, 25/20
20 Double Unders/Singles 3:1
5 DB Snatch Right
20 Double Unders
**All of this equals 1 round, score is total number of rounds plus reps.

REST 5 MINUTES

0:00-4:00
Tabata Front Squat (barbell) 45/35, 35/25, 25/20
4:00-8:00
Tabata Push Press (same weight)
8:00-12:00
Tabata Thruster (same weight)
**Score is total reps performed.

AFTER PARTY

Tabata Hollow Rock
Tabata Bicycle

9/11/17

WARM UP

As a Group
1/2 Tabata
Jumping Pull-ups
Push-ups
Squat
Sit-ups

Cluster Prep

STRENGTH

Cluster
Work up to a heavy single.

WOD

21-15-9 reps for time
Cluster 135/95, 95/65, 65/45
Chest 2 Bar Pull-ups
Bar Facing Burpees

9/9/17

IF YOU ARE PAYING YOUR MONTHLY DUES TODAY PLEASE ADD THE $10 LATE FEE. NO EXCEPTIONS

BEAST

BEAST

WARM UP-Coach choice

Partner WOD:
“Hold Steady”
25 Minute AMRAP:
Plank Hold – Push-ups
Bottom of Squat Hold – Air Squats
Pull-up Bar Active Hang – Pull-ups
Handstand Hold – Push Press 75/55, 55/45, 45/30
Hollow Hold – Burpees
MB extended arm hold 20/14 – Box Jumps 24/20

While one partner maintains a hold, the second partner performs max effort reps of the associated movement. Partners switch when the first partner can no longer hold static position. Both athletes hold the static position once before moving on to the next pair of movements, cycling through the list until time ends. Record total number of reps shared between both athletes. 

Example: Kris and Shane are partners. Kris starts in a plank hold and Shane begins performing push-ups. After 2 minutes Kris stops her plank, Shane is on his 45th push-up. Shane then holds the plank position and Kris begins the 46th rep of push-ups. After 1 minute Shane ends his plank and both partners move onto the next hold and movement. 

 

9/7/17

IF YOU ARE PAYING YOUR MONTHLY DUES TODAY PLEASE ADD THE $10 LATE FEE. NO EXCEPTIONS!!

STRENGTH TODAY @4PM

WARM UP

CFWU
10x3

WOD

10 Rounds for time:
3 Strict HSPU
6 Toes 2 Bar/Knees 2 90
12 Walking Lunges
24 Double Unders/3:1

AFTER PARTY

4 Rounds:
10 Evil Wheel
20 Bicycle
20 Ab Jacks
20 Back Extensions/BB Good Mornings
1 Minute Plank

9/7/17

SEPTEMBER PAYMENTS ARE NOW DUE $10 LATE FEE IF MADE AFTER TODAY

9am is rockin' 

9am is rockin' 

WARM UP

Athlete Choice

CHOOSE WOD 1 OR WOD 2 NOT BOTH YOU WEIRDOS

WOD 1

50 Bench Press @ BW

50 Back Squat @ 1.5 BW

50 Tire Flips 

THEN

4X12

DB Curls

DB Pullovers

 

WORKOUT 2

Power Snatch

3 @ 60%

3 @ 70%

2X3 @ 75%

Overhead Squat

3 @ 60%

3 @ 70%

2X3 @ 75%

Back Squat

Build to Heavy Single

THEN

3  2:30 Min Rds

Row 1:45 Max Cal

:45 Max Muscle ups

9/6/17

SEPTEMBER PAYMENTS NOW DUE
Only today and tomorrow to pay to avoid $10 late fee.

WARM UP

3 Rounds:
250 Meter Row
(with an empty barbell)
10 Strict Press
10 High Pulls
10 Good Mornings
10 Deadlifts

Deadlift Prep

STRENGTH

Every :15 for 6 minutes:
1 Deadlift @65-70% 1RM

WOD

For time:
50 WallBall Shots 20/14, 14/10, 10/6
400 Meter Run
35 Deadlifts 135/95, 95/65, 65/45
250 Meter Row
20 Burpee Pull-ups to bar 6" above max reach
100 Double Unders/Singles 3:1
20 Burpee Pull-ups
250 Meter Row
35 Deadlifts
400 Meter Run
50 WallBall Shots