Crossfit22

Protect and Serve

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

8/28/17

WARM UP

Andy

WOD

17.5

10 RFT:

9 Thrusters 95/65

35 Double Unders

Scaled: 65/45, Single Unders

Masters 55+ RX: 65/45, Single Unders

Masters 55+ Scaled: 45/35, Single Unders

40 Min Cut-off

AFTER PARTY

Tabata

 MB Wipers

8/26/17

OPEN GYM 7-8:30AM
TEAM WOD 9-10AM

WARM UP

Coach Choice

WOD

In Teams of 2:
6 Min AMRAP
15/12 Cal Row
WallBall Shots 20/14, 14/ 10, 10/6
Score is # of WallBalls

REST 2 MIN

6 Min AMRAP
100 Meter MedBall Run 20/14, 14/10, 10/6
Pull-ups
Score is # of Pull-ups

REST 2 MIN

6 Min AMRAP
50 Double Unders/Singels 2:1
KB SDHP 50/35, 35/25, 25/20
Score is # of KB SDHP

Partner 1 starts on first movement, while partner 2 starts doing as many reps as possible. They switch when partner1 finishes.
Teams can start on any of the 3 WODS, but must rotate in order ex: start at 3, then move to 1, finishing at 2.

 

 

8/24/17

OPEN GYM ALL CLASSES

WARM UP

Athlete's Choice

WOD

Buy-in
800 Meter Run

Then
8 Rounds:
8 Box Jumps 24/20
8 Burpees
8 Toes 2 Bar

Cash-out
800 Meter Run

8/22/17

ATTENTION
Tuesday August 22nd Skyler will sampling FNX products before, during, and after every class. Make sure and try these awesome products and sign up for the monthly subscription.  This is a great opportunity to support one of our own!

Recover-min.png

WARM UP

Run the Short Block
2 Rounds w/Empty BB
10 Press
10 Bent Over Rows
10 DL
10 Hang Muscle Cleans
10 Kip Swings

STRENGTH

Supersets

10-9-8-7-6-5-4-3-2-1 Reps of:
Strict Press AHAP

10-9-8-7-6-5-4-3-2-1 Reps of;
Bent Over Rows AHAP

WOD

3 Rounds for time:
10 Chest to Bar Pull-ups
10 Power Cleans 155/105, 105/75, 75/55
10 Burpees 

8/21/17

WARM UP

CFWU

3X10

STRENGTH/SKILL

Max Rep Push-ups (full range of motion)

2 attempts rest as needed between sets

WOD

"Jenny"

AMRAP in 20 Minutes:

20 OHS 45/30, 30/15, 10/PVC

20 Back Squats 45/30, 30/15, 15/Air

400m Run

8/19/17

OPEN GYM 7-8:30AM
TEAM WOD 9-10AM

It was dirty in here until Cheryl started cleaning!

It was dirty in here until Cheryl started cleaning!

WARM UP

Coach's Choice

WOD

Teams of 2

50 Rounds for time:
6 Pistol Squats or KB Walking Lunges 50/35
4 Burpee Box Jump Overs 20"
2 Power Snatch 135/95, 95/65, 65/45

Only 1 person works at a time alternating rounds until each athlete has completed 25 rounds.

8/18/17

WARM UP

Andy

STRENGTH

7 Min EMOM

10 Single Arm DB Thruster 65/45, 45/30, 30/20

(5 Right, 5 Left)

WOD

7 Min AMRAP

Ascending Ladder

2-4-6-8-10.....

Front Squat 105/75, 75/55, 55/40

Burpee

8/17/17

OPEN GYM ALL CLASSES

WARM UP

Athlete's Choice

WOD

4 Rounds for time:
25 Push Press 95/65, 65/45, 45/35
50 Calorie Row
100 Double-unders

8/15/17

STRENGTH TODAY @4PM

WARM UP

3 Rounds:
1 Minute Jump Rope
:30 Handstand Hold
25 Banded Good Mornings
20 Walking Lunges
15 Sit-ups
10 Scorpions

Warm up to DL weight

WOD

"Diane"

21-15-9 Reps for time:
Deadlifts 225/155, 155/105, 105/75
HSPU/Strict DB Press 40/30, 30/20, 20/10

*No AbMat for RX unless weight plates are stack on both sides
**If substituting DB press DB must be HEAVY
***Record your time!!

REST 5 Minutes

5 Rounds:

OMT 10
Minute 1: 100 Meter SPRINT
Minute 2: 250/225 Meter Row

8/13/17

WARM UP

Andy

STRENGTH/SKILL

2 attempts at max set Pull-ups.  Record results!!

WOD

30-20-10

KB Swing 50/35, 35/25, 25/20

Box Jumps 24/20

1 Mile MB Run 20/14, 14/10, 10/6

10-20-30

KB Swing 50/35, 35/25, 25/20

Box Jumps 24/20

8/11/17

OPEN GYM 7-8:30AM

TEAM WOD 9-10AM

Steve......he's a badass!

Steve......he's a badass!

WARM UP

Coach's Choice

WOD

In Teams of 2
20 Minute AMRAP

Athlete 1
10 Clean & Jerk 135/95, 95/65, 65/45
Athlete 2
1 Sled Push 135/90, 90/60, 60/40

Both athletes work at the same time. Athlete 2 may not start on the c&j until athlete 1 has completed all 10 reps.

AFTER PARTY

5 Rounds:
:30 Bicycle
:30 Plank