Crossfit22

Protect and Serve

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

7/25/15

11754255_841900682572608_2600976786602649903_n-2 WARM UP Bruce's Choice

STRENGTH ACCUMULATE 30 STRICT/WEIGHTED PULL-UP

WOD 21-15-9 Back Squat 155/105, 105/75, 75/55 V-up

REST 2 MIN

21-15-9 Front Squat 105/75, 75/55, 55/40 MB Sit-up

REST 2 MIN

21-15-9 Overhead Squat 75/55, 55/40, 40/30 T2B

7/24/15

HOLIDAY SCHEDULE:Friday July 24th: 5:30am OPEN GYM w/ Jason 8am CrossFit 9am CrossFit NO EVENING CLASSES

Pioneer Day!

WARM UP

Coach's Choice

WOD

"Pioneer Day"

Come join us for a fun holiday workout!

7/23/15

CF Kids 8am Teens 10am

Thursday bootcamp @6:30am w/Kat (ALL OTHER CLASSES OPEN GYM)

HOLIDAY SCHEDULE Friday July 24th: 5:30am OPEN GYM w/ Jason 8am CrossFit 9am CrossFit NO EVENING CLASSES

[embed]https://youtu.be/hfZTESLpdb0[/embed]

OPEN GYM or WARM UP Athlete's Choice

SKILL/STRENGTH 5 rds 5 Power Snatch + 5 OHS Rest as needed between sets

WOD 3 rounds for time of: 400m Run 21 DB Thrusters 35/25, 25/20, 20/15

7/22/15

CF Kids 8am CF Teens 10am

Thursday bootcamp @6:30am w/Kat

HOLIDAY SCHEDULE Friday July 24th: 8am CrossFit 9am CrossFit NO EVENING CLASSES

Want something different? Join us every Tuesday and Friday for strength class.

WARM UP

3 Rounds: 200 Meter Run 10 Push-ups 10 Jumping Pull-ups 10 Walking Lunges 10 Sit-ups

WOD

42-30-18 Reps for time: WallBall Shots 20/14 SDHP 75/55 Box Jumps 20" Push Press 75/55 Calorie Row

L1-WB 10/6, 45/35, Box Step-up L2-WB 14/10, 55/45, Box Step or Jump L3-As prescribed

AFTER PARTY

Coach's Choice

7/21/15

CF Kids 8am CF Teens 10amHOLIDAY SCHEDULE Friday July 24th: 8am CrossFit 9am CrossFit NO EVENING CLASSES

The struggle is real EVERY SINGLE DAY.
The struggle is real EVERY SINGLE DAY.

WARM UP 3 Min AMRAP: Burpees then: Group C&J Warm up

Strength Clean & Jerk 3RM

WOD 10 MIN AMRAP 1 Clean & Jerk @ 3RM weight 1 Burpee 1 C&J 2 Burpees 1 C&J 3 Burpees 1 C&J 4 Burpees and so on for 10 MIN.

7/20/15

CF Kids today @8 CF Teens today @10

Looking good Ashley!

WARM UP

CrossFit Warm Up 3x10

WOD

5 Rounds for time: 200 Meter Run 20 Pull-ups 200 Meter Run 20 Push-ups 200 Meter Run 20 Sit-ups 200 Meter Run 20 Squats

STRENGTH

Seated DB Press 5x8

7/18/15

11011277_843011969128146_5947885557956593661_n-1WARM UP Bruce's Choice

WOD Teams of 2 complete: 50 Hang Power Cleans  135/95, 95/65, 65/45 immediately followed by: 21-18-15-12-9-6-3 Burpee Over the Rower Calorie Row *Partner one complete 21's (burpee and row) then rests while partner 2 completes and so on. Break up cleans any way.

7/17/15

Good ole Sally!!

WARM UP

3 Rounds: 200 Meter Run (with empty barbell) 5 Snatch Pulls 5 Hang Muscle Snatch 5 Power Snatch 10 Runner Stretch (5L,5R)

WOD

6 Rounds for time: 6 Power Snatch 135/95 12 Step Back Lunges 135/95 24 Lateral Bar Hops

L1-65/45, Step over bar L2-95/65 L3-As prescribed

AFTER PARTY

Get Swole-Andy's Choice

7/16/15

BOOTCAMP TODAY AT 6:30AM (ALL OTHER CLASSES OPEN GYM)CF KIDS 8AM CF TEENS 10AM FullSizeRender-11

WARM UP Athletes Choice

STRENGTH 3 rds 15 Bench Press 15 Dips

WOD For time: 400m Run 45 Back Squats 115/75 400m Run 30 Front Squats 400m Run 15 Overhead Squats

REST 5 Min

200M Run 45 Ring Rows 200m Run 30 Pull-ups 200m Run 15 Strict Pull-ups

7/15/15

Best part of the workout!!

WARM UP

3 Rounds:

250 Meter Row (with an empty barbell) 5 Deadlifts 5 Hang Muscle Clean 5 Power Cleans 10 Scorpions 10 Squats

STRENGTH

Deadlift 5-4-3-2-1

WOD

10 Rounds for time: 5 Power Cleans 100 Meter Sprint

L1-65/45, L2-95/65, L3-135/95

AFTER PARTY

100 Partner MedBall Sit-ups 50 Russian Twist (MB or KB) 25 KB V-ups

7/14/15

CF KIDS 8AM TEENS 10AM

WARM UP

Andy's Choice

STRENGTH Happy Birthday to 6:30am Cindy!!! (yes she requested this) 11698706_10152950679305778_5178030397784583164_n "Sally Up" Back Squat 135/95, 95/65, 65/45

WOD Happy 50th Birthday to 6:30am Jen!! (yes she requested as well)

50 NEVER LOOKED SO GOOD!!

"Filthy Fifty" For time: 50 Box jump 24/20 50 Jumping pull-ups 50 KB Swing 35/25, 25/20, 20/10 50 Walking Lunge 50 Knees to elbows 50 Push press 45/30, 30/20, 20/15 50 Back extensions 50 Wall ball shots 20/14, 14/10, 10/6 50 Burpees 50 Double unders or 150 Singles

7/13/15

CF Kids today @8am

CF Teens today @10am

fitness-motivation-gym-inspiration-quote-saying-meme-workout-tone-and-tighten-waiting-for-a-sign

WARM UP

3 Rounds

200 Meter Run

25 Rapid Plate Jumps

20 Hollow Rock

15 Kip Swings

10 Scap Push-ups

5 Runners Stretch (5R, 5L)

STRENGTH

50 Strict or Weighted Push-ups

WOD

21 Minute AMRAP:

7 Thrusters 95/65

14 Burpee Pull-Ups

21 Double Unders

L1-Thruster 45/35, Jumping PU, Single Unders 3:1

L2-Thruster 65/45, Jump or Kip PU, Dubs or Singles

L3- As Prescribed

7/11/15

OPEN GYM TODAY @7-8:45am

TEAM WOD TODAY @8:45am

Karla,  looking good from the back!!

WARM UP

Coach's Choice

WOD

In teams of 2:

2 Rounds for time: 50 Power Clean and Jerk 50 Pull-ups 50 Front Squats 50 Push-ups *Only 1 person works at a time, split reps however you choose*

L1-C&J 65/45, Banded Pull-ups, FS 65/45, Push-ups on knees L2-C&J 95/65, Band or Kip Pull-ups, FS 65/45, Push-ups on toes L3-C&J 135/95, Kip or Butterfly, FS 135/95, Strict or Ring Push-ups

REST 5 MINUTES

Team Row

2000 Meters *First person will row 1000 Meters then second *Score is total time as a team *This row should be balls to the wall, push each other!!

7/10/15

$10 LATE FEE FOR ALL PAYMENTS RECEIVED AFTER TODAY!!

CF Kids today @8 CF teens today @10

HeroWhitten

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

WARM UP

500 Meter Row CrossFit Warm Up 3x10

WOD

"Whitten"

5 Rounds for time: 22 KB Swings 70/50 22 Box Jumps 24/20 400 Meter Run 22 Burpees 22 WallBall Shots 20/14

SCALE AS NEEDED

7/9/15

CF Kids today and Friday @8 CF Teens today and Thursday @10

Randy

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

WARM UP

Athlete's Choice

OPEN GYM

OR

WOD

Randy

For time: 75 Power Snatches 75/55

L1- 35/225 L2-55/35 L3-As prescribed

7/8/15

JULY PAYMENTS NOW DUESTRENTH/OLY 6:45PM W/ JASON

Love

WARM UP 4 rds 10 sit-ups 20 Banded good mornings 40 Double Unders

WOD "Tumilson"

8 rounds for time of: Run 200 meters 11 Dumbbell burpee deadlifts 60/40, 40/30, 30/20

*Kb and Barbell options will be given in class

After Party We're gonna get so ripped

JonTumilson_th-1

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

7/7/15

JULY PAYMENTS NOW DUE *$10 late for all payments received after the 10th*

CF Kids Thursday & Friday @8

CF Teens Thursday & Friday  @10

Marc-pic-2

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

WARM UP

3 Rounds: 30 Second Handstand Hold 20 Banded Good Mornings 15 Squats 10 Kip Swings 5 Inch Worms

WOD

Marco

3 rounds for time of: 21 Pull-ups 15 Handstand Push-ups 9 Thrusters 135/95

L1-Banded PU, Strict Heavy DB Press, 65/45 L2-Banded or Kip PU, Banded HSPU, 95/65 L3- As prescribed

AFTER PARTY

3 Rounds not for time: 15 Evil Wheel 20 Floor Wipers 30 Back Extensions

7/6/15

JULY PAYMENTS ARE NOW DUE

UPDATE:  TAWNIE WILL BE AT CF22 TMRW ONLY!! SHE WILL BE THERE FOR BOTH MORNING (6-8AM) AND EVENING CLASSES (5-7PM).  She will also have some 4.0's for $79 and lifters that range from $120-150.

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WARM UP 4 rds 200m row 10 strict press w empty bar 15 MBC

WOD

"Hidalgo"

Run 2 Miles (scale as needed) Rest 2 Minutes 20 Squat Cleans 135/95, 95/65, 65/45 20 Box Jumps 24/20 (step if needed) 20 OH Walking Lunges 45/25, 25/15, 15/10 20 Box Jumps 20 Squat Cleans Rest 2 Minutes Run 2 Miles (scale as needed)

DarenHidalgoHero_th

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

7/3/15

JULY PAYMENTS ARE NOW DUE

SCHEDULE FRIDAY: 5:30am, 6:30am, 9am & 4pm STRENGTH/OPEN GYM (can come do today's WOD during 4pm) SATURDAY: CLOSED

TODAY WE WILL KICK OFF A WEEK OF HERO WODS!!! ENJOY A HAPPY AND SAFE 4TH OF JULY Unknown

WARM UP 5 MIN AMRAP 2 Mb clean then toss lunge to ball

WOD

"WOOD" 5 RFT: 400m Run 10 Burpee Box Jumps 24/20 (step if need) 10 Sumo Deadlift High-pull 95/65, 65/45, 45/30 10 Thrusters 95/65, 65/45, 45/30 1 Minute Rest

7/2/15

JULY PAYMENTS ARE NOW DUE

HOLIDAY SCHEDULE: Friday July 3rd: NO 5:00pm CLASS Saturday July 4th: CLOSED

CF Kids today @8:00am CF Teens today @10:00am

IMG_0229

OPEN GYM or choose one:

1) For time: Row 2,000 meters 50 wall-ball shots 20/14, 14/10, 10/6 Row 1,000 meters 35 wall-ball shots Row 500 meters 20 wall-ball shots

2) For time: 600m Farmer Carry 70/50 (ea hand) -every time you set weight down perform 5 burpees on the spot