Crossfit22

Protect and Serve

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

6/27/17

STRENGTH TODAY @4PM

Liz and Kat every morning @8am. #nodaysoff

Liz and Kat every morning @8am. #nodaysoff

WARM UP

3 Rounds:

:30 Squat w/Band around Knees

:30 Jumping Pull-ups

:30 Mountain Climbers

:30 Shoulder Taps

:30 Sit-ups

Back Squat Prep

STRENGTH

Back Squat

5x5

WOD

4 Rounds for reps of:

1 Minute Box Jumps 24/20

1 Minute Push Press 75/55, 55/45, 45/35

1 Minute Calorie Row

6/26/17

WARM UP

Andy

STRENGTH/SKILL

WOD Movements

WOD

21-15-9

Power Snatch

C2B Pull-ups

REST 3 MIN

21-15-9

Squat Clean 135/95, 95/65, 65/45

KB Floor Press 35/25, 25/20, 20/15

REST 3 MIN

21-15-9

Deadlift 185/135, 135/95, 95/65

Bar Facing Burpees

6/24/17

OPEN GYM 7-8:30AM

TEAM WOD 9-10AM

9am ladies came to work! Strong as hell.

9am ladies came to work! Strong as hell.

WARM UP

Coach's Choice

WOD

In teams of 2 for time:
100 Calorie Row
100 Thrusters 95/65, 65/45, 45/30
100 MedBall Cleans 20/14, 14/10, 10/6
20x100 Meter MedBall Sprint 20/14, 14/10, 10/6
100 MedBall Sit-ups 20/14, 14/10, 10/6

One person works at a time splitting reps however you choose. 

6/19/17

WARM UP

Andy

STRENGTH/SKILL

WOD Movements

WOD

9-15-21

Power Snatch

C2B Pull-ups

REST 3 MIN

9-15-21

Squat Clean 135/95, 95/65, 65/45

KB Floor Press 35/25, 25/20, 20/15

REST 3 MIN

9-15-21

Deadlift 185/135, 135/95, 95/65

Bar Facing Burpees

6/17/17

OPEN GYM 7-8:30AM

TEAM WOD 9-10AM

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

WARM UP

Coach's Choice

WOD

"Scooter"

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.