Crossfit22

Protect and Serve

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

4/26/17

HAPPY 17TH BIRTHDAY TO OUR BABY!!!  SHE IS INSANELY AWESOME AND WE KINDA LIKE HER.

GROUP WARM UP

8 MIN AMRAP

10 Push ups

15 Squats

20 Sit-ups

25 Dubs

STRENGTH/SKILL

10-8-6-4-2

DB Bench AHAP

Strict C2B Pull-ups (weight/band if needed)

WOD

30 MIN EMOM

Min 1: Cal Row 15/12, 12/10, 10/8

Min 2: 15 Burpees

Min 3: Rest

4/25/17

STRENGTH TODAY @4PM

9:00am enjoying "coach's challenge"!

9:00am enjoying "coach's challenge"!

WARM UP

3 Rounds:

250 Meter Row

20 Walking Lunges

15 MB Cleans

10 Runners Stretch

5 Burpee Broad Jump

SKILL

Scaling a Pistol Squat

WOD

21-18-15-12-9-6-3 reps for time:

Power Cleans 115/75, 75/55, 55/45

One-legged Squats Right

One-legged Squats Left

AFTER PARTY

2 Rounds:

2:00 Max Rep Sit-ups

1:30 Minute Plank Hold

1:00 Flutter Kicks

1:00 Rest

4/22/17

OPEN GYM 7-8:30AM

TEAM WOD 9-10AM

Angi you're brilliant!!

Angi you're brilliant!!

WARM UP

Coach's Choice

WOD

In teams of 4

3 Rounds for time Relay style:

250 Meter Row

50 Squats

30 KB Swings

50 Dubs

20 Box Jumps

20 MedBall Cleans

100 Meter Sprint

20 Deadlifts 135/95

Courtesy of Coach Brad

4/20/17

BOOTCAMP 6:30AM

OPEN GYM ALL OTHER CLASSES

 

WARM UP

Athlete's Choice

WOD

10 Rounds for time:

10 KB Clusters 50/35, 35/25, 25/20

1 Sled Push 135/90, 90/70, 70/45

*Sub 250 Meter Row if weather is not permitting 

4/17/17

Such a great weekend with this amazing group of women!  We were well represented at Girls Gone RX and hope to have even more you next year.  Big thanks to SLC Crossfit for a very organized and fun event and to all those who came out to support this fun crew.  

WARM UP

Andy

WOD

Wes

For time:
Run 800 meters with a 25/15 lb. plate
Then, 14 rounds of:
5 strict pull-ups/ Strict Ring Row(beginner)
4 burpee box jumps 24/20
3 cleans 185/125, 135/85, 95/65
Then, run 800 meters with a 25/15 lb. plate

*400m run for beginners ONLY

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

 

 

 

4/15/17

SCHEDULE CHANGE FOR SATURDAY APRIL 15TH

OPEN GYM ONLY 7-8:30AM

Show up with a plan!

NO 9AM CLASS

We have 5 teams competing this weekend at Girls Gone RX!! Comp will be held at SLC Crossfit and we would love to see you there! 

SLC CrossFit

619 S 600 W

Salt Lake City

4/13/17

SCHEDULE CHANGE FOR SATURDAY APRIL 15TH

OPEN GYM ONLY 7-8:30AM

NO 9AM CLASS

We have 5 teams competing this weekend at Girls Gone RX!! Comp will be held at SLC Crossfit and we would love to see you there!  More details to come on heat times etc.

WARM UP

Andy

STRENGTH/SKILL

Pull-ups

3X Max Rep Sets

WOD

5 RFT

30 KB Swings 70/50, 50/35, 35/25

30 Burpees

30 Sit-ups

4/13/17

BOOTCAMP @6:30AM

OPEN GYM ALL OTHER CLASSES

WARM UP

Athlete's Choice

WOD

21-18-15-12-9-6-3 reps for time:

Hang Power Snatch 75/55, 55/45, 45/35

WallBall Shots 20/14, 14/10, 10/6

Calorie Row 

ATTENTION:  

SCHEDULE CHANGE FOR SATURDAY APRIL 15TH

OPEN GYM ONLY 7-8:30AM

NO 9AM CLASS

We have 5 teams competing this weekend at Girls Gone RX!! Comp will be held at SLC Crossfit and we would love to see you there!  More details to come on heat times etc.

WARM UP

Andy

 

WOD

5 rounds for time of:
Run 400 meters
21 Deadlifts 185/125, 135/85, 95/65

*Intended time domain is approximately 15 min for beginner and under 20 for intermediate.  Find a load for the deadlift that allows a minimum of 8 consecutive reps in the first round.

AFTER PARTY

MOBILITY