Crossfit22

Protect and Serve

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

9/22/17

STRENGTH TODAY @4PM

WARM UP

"Roxanne"

WOD

For time:
100 KB Swings 50/35, 35/25, 25/50
EMOTM 10 Push-ups
Workout begins with 10 Push-ups

Rest 3 Minutes

75 Hang Power Snatch 75/55, 55/45, 45/35
EMOTM 5 Chest to Bar Pull-ups
Workout begins with Pull-ups

AFTER PARTY

50 V-ups
EMTOM 10 Sit-ups
Work out begins with Sit-ups

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