Crossfit22

Protect and Serve

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

9/28/16

OUR COUSIN TAWNIE WILL BACK WITH ALL HER GEAR NEXT MONDAY!!! I KNOW A LOT OF YOU WERE BUMMED YOU DIDN'T JUMP ON THIS LAST TIME.  DON'T MISS OUT!!!


WARM UP

Crossfit Warm Up
3x10

WOD

For time:
1 Mile Run
100 Air Squats
800 Meter Run
80 KB Swings 50/35, 35/25, 25/20
600 Meter Run
60 Box Jumps/Step-ups 24/20
400 Meter Run
40 Toes 2 Bar/Knees 2 90
200 Meter Run
20 Ring Dips
100 Meter Run
10 Strict Weighted Pull-ups 25/15, 20/10, 15/5


 

9/27/16

OUR COUSIN TAWNIE WILL BACK WITH ALL HER GEAR NEXT MONDAY!!! I KNOW A LOT OF YOU WERE BUMMED YOU DIDN'T JUMP ON THIS LAST TIME.  DON'T MISS OUT!!!
 

WARM UP
10 MIN AMRAP (be on time)
10 Push-ups
15 Squats
20 Sit-ups
30 Dubs/ 60 Singles


STRENGTH/SKILL
3X Max Rep MU or Bar MU
*If you don't have a MU or BMU you will work on scaling options

WOD
1 MIN Max Ground to Overhead 135/95, 95/65, 65/45
REST 1 MIN
1 MIN Max G2OH 155/105, 115/75, 75/50
REST 1 MIN
1 MIN Max G2OH 185/115, 135/85, 95/55
REST 1 MIN
1 MIN Max G2OH 205/125, 145/95, 105/60
REST 1 MIN
1 MIN Max G2OH 225/135, 155/105, 115/65
 

9/23/16

WARM UP

3 Rounds:
Using a light kettle bell
5 KB Strict Press Right
10 KB SDHP
5 KB Strict Press Left
10 KB Swings

WOD

10 Minute AMRAP
5 DB/KB Snatch Left 50/35, 35/25, 25/15
20 Double Unders
5 DB/KB Snatch Right
20 Double Unders

Rest 5 Minutes

From 0:00-4:00
Tabata Front Squats 45/35, 35/25, 25/15
From 4:00-8:00
Tabata Push Press (same weight)
From 8:00-12:00
Tabata Thrusters (same weight)

AFTER PARTY

3 Rounds:
20 Back Extensions
1 Minute Flutter Kicks
20 Military Sit-ups
1 Minute Plank
 

9/17/16

We love when celebrities come to WOD!  Thanks for stopping by Julie N.!!

WARM UP

Bruce's Choice

TEAM WOD

20 Minute AMRAP
Partner 1
6 Hang Clusters 95/65
6 Front Rack Lunges (3R,3L)
6 Push Press
Partner 2
200 Meter Run
Then switch, partner 2 may not start the barbell work until partner 1 has completed a full round and visa versa.

9/16/16

WARM UP

3 Rounds:
250 Meter Row
10 Pass Throughs
10 Ring Rows
10 Walking Lunges
10 Push-ups
10 Sit-ups

STRENGTH

Turkish Get-up
5x3 AHAP
Getting as heavy as possible with 3 unbroken reps on the right and then 3 on the left.

WOD

9 Minute Ascending Ladder:
3 Power Snatch 115/75, 75/55, 55/35
3 Chest 2 Bar Pull-ups
6 Power Snatch
6 C2B
9 Power Snatch
9 C2B
12 Power Snatch
12 C2B
And so on adding 3 reps to each movement until time expires.

9/15/16

BOOTCAMP 6:30AM

WARM UP
Athlete Choice


STRENGTH/SKILL
20-30 min "goat" work or establish a new 1RM (you choose movement)

WOD
25-20-15-10
Wallball 20/14, 14/10, 10/6
Clean & Jerk 95/65, 65/45, 45/30
*Goal is 10min or less, scale as needed. Try to go unbroken on Wallballs. 
 

9/14/16

WARM UP

3 Rounds:
20 Rapid Plate Jumps
15 Kip Swings
10 Inch Worms

WOD

You Go I Go Cardio

In teams of 2:

1. 5 Minute AMRAP
Calorie Row 10/8
Athlete 1 Rows 10/8 Calories then Athlete 2. 
Score is ROUNDS completed.
Rest 1 Minute and Rotate

2. 5 Minute AMRAP
25 Double Unders/50 Singles
Athlete 1 completes 25 dubs then Athlete 2. 
Score is ROUNDS completed.
Rest 1 Minute and Rotate

3. 5 Minute AMRAP
5 Burpees
Athlete 1 completes 5 Burpees then Athlete 2. 
Score is REPS completed.

4. 5 Minute AMRAP
1 Sled Push 135/90, 90/70, 70/45
Athlete 1 pushes sled across the parking lot and back then Athlete 2. 
Score is REPS completed.
 

9/13/16

Congrats on your 1st Half Marathon Jen!!!

WARM UP
Andy

STRENGTH
Shoulder Press
Build up to heavy single
Then:

PUSH PRESS 

2xMax Reps Push Press @85% Shoulder Press

WOD

10 min EMOM
6 DB Pushup
6 Renegade Row
3 Strict Pull-ups
*Hold Hollow with any time remaining in each minute

REST 2 MIN

2 min AMRAP
3 DB Pushup
2 Renegade Row

then

4 Rds not for time:
12 DB Bicep curls
10 lateral raises
10 Arnold presses
10 Bent over flys