Crossfit22

Protect and Serve

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

3/6/15

MARCH PAYMENTS NOW DUE

FRIDAY NIGHT LIGHTS 15.2

"Blackout"

This Friday we are going with the theme "blackout", wear all black from head to toe.

Just a couple of reminders: 1. If you are not going to make it to Friday Night Lights please make arrangements with a coach to be judged. If you do not we cannot guarantee that someone will be available to judge you, especially if you plan on doing the workout Saturday morning. 2. If you bring kids on Friday please keep and eye on them and clean up after them. 3. We love any and all donations to help with the DJ. 4. Don't forget to invite your family and friends to cheer you and everyone else on.

[embed]https://www.youtube.com/watch?v=DlsJ-70Pvwo[/embed]

WARM UP

500 Meter Row CrossFit Warmup 3x10

WOD

WORKOUT 15.2

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of: 10 overhead squats (95 lb / 65 lb.) 10 chest-to-bar pull-ups

From 3:00-6:00 2 rounds of: 12 overhead squats (95 lb / 65 lb.) 12 chest-to-bar pull-ups

From 6:00-9:00 2 rounds of: 14 overhead squats (95 lb / 65 lb.) 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of: 6 overhead squats (65 / 45 lb.) 6 chin-over-bar pull-ups

From 3:00-6:00 2 rounds of: 8 overhead squats (65 / 45 lb.) 8 chin-over-bar pull-ups

From 6:00-9:00 2 rounds of: 10 overhead squats (65 / 45 lb.) 10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of: 10 overhead squats (65 / 45 lb.) 10 chin-over-bar pull-ups*

From 3:00-6:00 2 rounds of: 12 overhead squats (65 / 45 lb.) 12 chin-over-bar pull-ups*

From 6:00-9:00 2 rounds of: 14 overhead squats (65 / 45 lb.) 14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds *Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of: 6 overhead squats (45 / 35 lb.) 6 jumping chest-to-bar pull-ups

From 3:00-6:00 2 rounds of: 8 overhead squats (45 / 35 lb.) 8 jumping chest-to-bar pull-ups

From 6:00-9:00 2 rounds of: 10 overhead squats (45 / 35 lb.) 10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of: 10 overhead squats (65 / 45 lb.) 10 chin-over-bar pull-ups

From 3:00-6:00 2 rounds of: 12 overhead squats (65 / 45 lb.) 12 chin-over-bar pull-ups

From 6:00-9:00 2 rounds of: 14 overhead squats (65 / 45 lb.) 14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of: 6 overhead squats (45 / 35 lb.) 6 jumping chest-to-bar pull-ups

From 3:00-6:00 2 rounds of: 8 overhead squats (45 / 35 lb.) 8 jumping chest-to-bar pull-ups

From 6:00-9:00 2 rounds of: 10 overhead squats (45 / 35 lb.) 10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds