Crossfit22

Protect and Serve

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

8/2/15

SEPTEMBER PAYMENTS ARE NOW DUE

THURSDAY BOOTCAMP WILL BE AT 9AM INSTEAD OF 6:3AM THIS WEEK ONLY. 

POST WOD SELFIES

POST WOD SELFIES

 

WARM UP
3 rds
w/ empty bar
10 Push Press
10 Front Squat
10 Burpees

STRENGTH
20 Min build up to heavy single push press


WOD
"FRAN"
21-15-9
Thruster 95/65, 65/45, 45/30
Pull-up
**I had 2 requests for this WOD in less than 24hrs???**
 

9/19/15

SEPTEMBER PAYMENTS ARE NOW DUE

STRENGTH/OPEN GYM 4PM

WARM UP
Andy's Choice


STRENGTH/SKILL
OTM for 5 MIN
Choose ONE of the following options:
3 Muscle Ups (strict or kip)
3 Bar Muscle Ups
3 Chest to Bar PU + 3 Dips


WOD
"Helton"

3 RFT
800m run
30 DB Squat Cleans 50/35, 35/25, 25/15
30 Burpees
*Bar option 95/65, 65/45, 45/30
 

8/29/15

OPEN TODAY 7-8:45AM

CROSSFIT CLASS 8:45AM

 U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

 U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.


WARM UP 

Coach's Choice

WOD

"Bradley"

10 Rounds for time:
100 Meter Sprint
10 Pull-ups
100 Meter Sprint
10 Burpees 
30 Second Rest

8/28/15

STRENGTH/OPEN GYM 4PM

We are excited to announce the addition of a new class to our schedule. Beginning Saturday Sept. 12th we will be offering a mobility class. It will be held every Saturday from 8-9am. This will affect our current Saturday morning schedule, open gym will be from 6:30-8:00am. We are asking that you have your open gym workout wrapped up at 8:00am sharp. Regular CrossFit class will run from 9-10am.
The mobility class will be coached by Jaden Perry and we are very excited to have him.  It is highly recommended that you purchase a mobility package for this class here is what it includes:
M80 Roller
Rogue green band
3 rogue lacrosse balls
2 rolls of athletic tape
Rack anchor bolt/clip
The package will be $135. If you are interested in a kit please contact Jaden @801-413-8256 or wiglaf13@mac.com.

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WARM UP
Andy's Choice


STRENGTH
Hang Power Snatch
Work up to a heavy single


WOD
For Time:
100 Double Unders
10 Hang Power Snatch @75%
80 Double Unders
8 Hang Power Snatch
60 Double Unders
6 Hang Power Snatch
40 Double Unders
4 Hang Power Snatch
20 Double Unders
2 Hang Power Snatch


AFTER PARTY
Run to 900 East
 

8/27/15

TODAY 6:30AM BOOTCAMP

OPEN GYM ALL OTHER CLASSES

We are excited to announce the addition of a new class to our schedule. Beginning Saturday Sept. 12th we will be offering a mobility class. It will be held every Saturday from 8-9am. This will affect our current Saturday morning schedule, open gym will be from 6:30-8:00am. We are asking that you have your open gym workout wrapped up at 8:00am sharp. Regular CrossFit class will run from 9-10am.
The mobility class will be coached by Jaden Perry and we are very excited to have him.  It is highly recommended that you purchase a mobility package for this class here is what it includes:
M80 Roller
Rogue green band
3 rogue lacrosse balls
2 rolls of athletic tape
Rack anchor bolt/clip
The package will be $135. If you are interested in a kit please contact Jaden @801-413-8256 or wiglaf13@mac.com.

Mobility package. If you have a color request Jaden will do his best to fulfill that request.

Mobility package. If you have a color request Jaden will do his best to fulfill that request.


WARM UP

Athlete's Choice

WOD

Every 2 minutes for 10 Rounds:
1 Sled push 135/90
20 Sit-ups
Max Rep Double Unders

Score is total reps of dubs

SCALE AS NEEDED

8/26/25

ATTN:

I just want to remind everyone how strong Liz is!

THESE TWO GO WAAAAAY BACK1

THESE TWO GO WAAAAAY BACK1


WARMUP
Coach Choice


WOD
In teams of 3
AMRAP 7 Front Rack Walk Out Lunges
50 Reps 115/75, 75/55, 55/40
50 Reps 135/95, 95/65, 65/45
Max Reps 155/105, 135/95, 95/65
-3 Minute Rest-
AMRAP 7 Bench Press
50 Reps 135/95, 95/65, 65/45
50 Reps 155/105, 135/95, 95/65
Max Reps 185/115, 135/105, 115/75
-3 Minute Rest-
AMRAP 7 Strict Pull-Up
Max Reps
AFTER PARTY
Run the block as a team
 

8/25/15

STRENGTH TODAY @4:00PM

Happy Birthday Amy!!

Sweet and sassy Amy H.  We can't imagine this place without you. You have been with us since day one and two sets of braces! Your laugh is infectious and your bar math adorable. How lucky are we to call you friend. We love you dearly and hope your birthday WOD is everything you dreamed of!

Sweet and sassy Amy H.  We can't imagine this place without you. You have been with us since day one and two sets of braces! Your laugh is infectious and your bar math adorable. How lucky are we to call you friend. We love you dearly and hope your birthday WOD is everything you dreamed of!


Warm up

4 Rounds:
100 Meter Run
10 Scorpions
10 Walking Lunges
10 Scap Push-ups
10 Ring Rows

WOD 

Amy's Birthday

For time:

55 Deadlift 135/95
45 WallBall Shots 20/14
35 Box Jumps 24/20
25 Russian KB Swings
15 Thrusters 135/95

EMOTM 5 Burpees
This workout begins with 5 burpees

L1-BB 65/45, WB 10/6, Box Step-up 20", KB 35/25, EMOTM 3 Burpees
L2-BB 95/65, WB 14/10, Box Step or Jump, KB 50/35
L3- As Prescribed


8/24/15

Thank you Jason,  Miles and all  who participated and helped out Saturday.  Breakfast was a huge hit!

WARM UP
CFWU
3X10


STRENGTH/SKILL
Work up to a heavy Clean and Jerk


WOD
"Grace Meets Cindy"
1 Clean & Jerk + 1 Rd of Cindy
2 Clean & Jerk + 1 Rd of Cindy
3 Clean & Jerk + 1 Rd of Cindy
Continue until you reach 10 Clean & Jerks + 1 rd of Cindy or 20 minutes
Grace weight: 135/95, 95/65, 65/45
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats


8/22/15

COME ONE COME ALL TO OUR SATURDAY BOX BREAKFAST 8AM!! 

OPEN GYM 7-8:45AM

CROSSFIT CLASS 8:45-9:45AM

That awkward moment when you realize your 73 year old mom is sharing your bar with you during a WOD. Proud daughters!!

That awkward moment when you realize your 73 year old mom is sharing your bar with you during a WOD. Proud daughters!!


WARM UP

Coach's Choice

WOD

For TIme:
100 Double Unders
90 Squats
80 Sit-ups 
70 Burpees
60 Pistol Squats (sub jumping lunges)
50 Calorie Row
40 Hand Release Push-ups
30 Toes to Bar
20 Ring Dips
10 Muscle-ups (sub 800 Meter Run)

SCALE AS NEEDED

8/21/15

COME ONE COME ALL TO OUR SATURDAY BOX BREAKFAST 8AM!! Click here to let us know your coming:  http://crossfit-22.com/breakfast-2015

IT'S OUR FAVORITE TIME OF YEAR...FOOTBALL SEASON!!!
GOOD LUCK TONIGHT TO OUR  FAVORITE PLAYERS BRAX, JAX AND THE WOODSCROSS WILDCATS!!
REMEMBER BOYS: 

YOU HAVE TO PLAY THIS GAME LIKE SOMEBODY JUST HIT YOUR MOTHER WITH A TWO-BY-FOUR.  -Dan Birdwell
 


 

WARM UP
Andy's Choice
STRENGTH/SKILL
Wod Movements
WOD
5 RFT:
100m Sprint
6 DB/KB Snatch Right 70/50, 50/35, 35/25
6 DB/KB Snatch Left 70/50, 50/35, 35/25
12 Pull-ups
REST 5 MIN
5RFT:
5 Deadlift 275/185, 185/135, 135/95
10 HSPU

8/20/15

BOOTCAMP TODAY @6:30AM , OPEN GYM ALL OTHER CLASSES

COME ONE COME ALL TO OUR SATURDAY BOX BREAKFAST 8AM!! Click here to let us know your coming:  http://crossfit-22.com/breakfast-2015

TBT-One year ago

WARM UP

Athlete's Choice

WOD

12 Minute AMRAP

12 Thrusters 95/65

12 Burpee Bar Hop

L1-45/35

L2-64/45

L3- As prescribed

8/19/15

COME ONE COME ALL TO OUR SATURDAY BOX BREAKFAST 8AM!! Click here to let us know your coming:  http://crossfit-22.com/breakfast-2015

Who does a 158 mile bike race on Saturday and shows up on Monday for Christy's Painstorm? This girl!!

 

WARM UP
Coach Choice


TEAM WOD
In teams of 2, with 1 person working at a time:
1000-m row
100 kettlebell swings 50/35, 35/25, 25/20
50 OHS 95/65, 65/45, 45/30
100 box jumps 24/20
50 Power Cleans 95/65, 65/45, 45/30
100 wall balls 20/14, 14/10, 10/6
1000-m row
 

8/18/15

STRENGTH CLASS TODAY @4:00PM

 

WARM UP

400 Meter Run
CrossFit Warm Up
3x10

STRENGTH

Super Sets
5x10 Strict or Weighted Dips
5x10 Bent Over Rows (weight is your choice)

WOD

10 Rounds for time:

10 Push Press

 10 Pull-ups

50 Dubs

L1-PP 45/35, Banded PU, 150 Singles
L2-PP 65/45, Band or Kip PU, Singles or Dubs
L3-PP 95/65, Kip or Butterfly PU, Dubs