Crossfit22

Protect and Serve

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

6/2/17

JUNE PAYMENTS NOW DUE

Just a reminder: If you are writing a check please make it out to Fitness 22, thank you!!

Happy graduation day to this kid! I don't know how I ended up with a soul so beautiful. I am so proud he is mine and I can't wait to see what amazing things the future holds for him. Jaxson I love you with all my heart and soul!

Happy graduation day to this kid! I don't know how I ended up with a soul so beautiful. I am so proud he is mine and I can't wait to see what amazing things the future holds for him. Jaxson I love you with all my heart and soul!

JUNE PAYMENTS NOW DUE

Just a reminder: If you are writing a check please make it out to Fitness 22, thank you!!

WARM UP

3 Rounds:

250 Meter Row

10 Walking Lunges

10 Push-ups

10 Kip Swings

10 Scorpions

10 Sit-ups

SKILL

WOD Movements

How to properly perform them and how to scale.

WOD

For time:

400 Meter Run

3 Rounds:

20 Plate Ground to OH 45/25, 25/15, 15/10

20 BB Box Step-ups 20" 95/65, 65/45, 45/35

Then 400 Meter Run

2 Rounds:

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

30 Alternating Pistol Squats

Then 400 Meter Run

1 Round:

50 MedBall Cleans 20/14, 14/10, 10/6

50 Toes 2 Bar or Knees 2 90

Then 400 Meter Run

**THERE ARE A TOTAL OF FOUR 400 METER RUNS**

6/1/17

JUNE PAYMENTS ARE NOW DUE

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OPEN GYM

OR

WARM UP

Athlete Choice

STRENGTH

Bench Press

5X5 @ 60% of 1RM

WOD

"Grace"

30 Clean & Jerks 135/95, 95/65, 65/45

 

5/30/17

STRENGTH 4:00pm

photo cred: Cindee T

photo cred: Cindee T

WARM UP

Andy

STRENGTH

Back Squat @ 60% of 1RM

5X5 

WOD

40-30-20-10

Wall Ball 20/14, 14/10, 10/6

Burpees

KB Swings 50/35, 35/25, 25/20

5/29/17

MEMORIAL DAY MURPH 7:30-9:30AM All other classes cancelled.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

5/27/17

MEMORIAL DAY MURPH 7:30-9:30AM All other classes cancelled.

WOD

In Teams of 3:

5:00 at each station

Sled Push 135/90

Tire Flip

Airdyne

Battle Ropes

Wall Ball

Donkey Kicks

One teammate must be working at all times

 

 

 

5/26/17

MEMORIAL DAY MURPH 7:30-9:30AM All other classes cancelled. 

WARM UP

3 Rounds:

200 Meter Run

25 Rapid Plate Jumps

20 Banded Good Mornings

15 Sit-ups

10 Wall Squats

5 Tricep Push-ups

STRENGTH

Super Sets

3x10 

Strict or Weighted Chin-ups

3x10 

Strict or Weighted Ring Dips

WOD

For time:

3 Clean & Jerks 135/95, 95/65, 65/45

 5 Rounds:

10 Box Jumps 24/20

15 Sit-ups

6 Clean & Jerks

4 Rounds:

10 Box Jumps

15 Sit-ups

9 Clean & Jerks

3 Rounds:

10 Box Jumps

15 Si-ups

12 Clean & Jerks

2 Rounds:

10 Box Jumps

15 Sit-ups

15 Clean & Jerks

1 Round:

10 Box Jumps

15 Sit-ups

 

5/25/17

LAST BOOTCAMP BEFORE SUMMER BREAK TODAY 6:30AM

AHHH REMEMBER THOSE PLANKS??

AHHH REMEMBER THOSE PLANKS??

WARM UP

Athletes Choice

OPEN GYM OR

WOD

For Time:

100 Walking Barbell Lunges @ BW

-Scale as needed-

5/20/17

OPEN GYM 7-8:30AM

TEAM WOD 9-10AM

 

WARM UP

Coach's Choice

TEAM WOD

In teams of 2

25 Minute AMRAP
8 Back Squats 135/95
8 Burpee Pull-ups
8 KB SDHP 70/50, 50/35, 35/25
Continuous 400 Meter MB Run

One partner is working through rounds of the Back Squat/Burpee Pull-up/SDHP, while the other partner is completing a 400 meter medball run. Upon the completion of the run, partners switch positions. Score is your total amount of triplet rounds completed.

5/18/17

BOOTCAMP 6:30

2 classes left till summer break.  6:30am will go back to Open Gym.

WARM UP

Athletes Choice

open gym or

WOD

"Nancy"

5 RFT

400m

15 Overhead Squats 95/65, 65/45, 45/30