Crossfit22

Protect and Serve

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

2/26/16

IT'S HERE!!!
SIGN UP NOW!!  

Don't be the one standing on the sidelines wishing they had....happens every year.

Due to the length of 16.1 WOD we will start our first heat at 4:30pm.  You will need to be warmed up and ready to workout at your start time!

FRIDAY NIGHT LIGHTS SIGN UP SHEET HERE:

http://crossfit22.bringit.bz/public/46b23b

EACH FRIDAY FOR THE NEXT 5 WEEKS WE WILL BE HOSTING "FRIDAY NIGHT LIGHTS" @ 5PM.  COME OUT AND CHEER ON OUR ATHLETE'S THAT ARE PARTICIPATING IN THE OPEN OR BETTER YET....SIGN UP YOURSELF!!  EACH THURSDAY NIGHT THE OPEN WOD WILL BE RELEASED AND WE WILL POST A SIGN UP SHEET WITHIN 30 MIN FOR YOU TO RESERVE YOUR SPOT. THIS WILL BE THE 6TH YEAR WE HAVE HOSTED THE CROSSFIT GAMES OPEN AND HOPE YOU WILL ALL FEEL WELCOME AND EXCITED TO PARTICIPATE!EACH FRIDAY FOR THE NEXT 5 WEEKS WE WILL BE HOSTING "FRIDAY NIGHT LIGHTS" @ 5PM.  COME OUT AND CHEER ON OUR ATHLETE'S THAT ARE PARTICIPATING IN THE OPEN OR BETTER YET....SIGN UP YOURSELF!!  EACH THURSDAY NIGHT THE OPEN WOD WILL BE RELEASED AND WE WILL POST A SIGN UP SHEET WITHIN 30 MIN FOR YOU TO RESERVE YOUR SPOT. THIS WILL BE THE 6TH YEAR WE HAVE HOSTED THE CROSSFIT GAMES OPEN AND HOPE YOU WILL ALL FEEL WELCOME AND EXCITED TO PARTICIPATE!
 

WARM UP: Andy's Choice 

Workout 16.1 + Variations

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, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

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)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

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

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

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

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

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

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

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

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.