Crossfit22

Protect and Serve

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

7/31/15

STRENGTH CLASS TODAY @4:00PM

August payments due tomorrow

 

WARM UP

500 Meter Row

CrossFit Warm Up

3x10

 

WOD

For time:

800 Meter Run

25 Power Cleans 135/95

25 WallBall Shots 20/14

25 Box Jump Overs 24/20

50 Burpees

25 Box Jump Overs 24/20

25 WallBall Shots

25 Power Cleans 135/95

800 Meter Run

 

AFTER PARTY

3 Rounds not for time:

15 Evil Wheels

15 V-ups

30 Russian Twist

1 MInute Plank

 

7/29/15

Looking to try something new? Join Kat on Thursday @6:30am for bootcamp!!

 

BOOTCAMP FUN!!

BOOTCAMP FUN!!

WARM UP

Run the short block

Then 2 Rounds: 

15 Kip Swings 

30 Second Handstand Hold

 

STRENGTH/SKILL

In as few sets as possible:

Accumulate 30 Strict L-Chin-ups

WOD

4 Rounds for time:

30 KB Swings 50/35

60 Double Unders

30 MedBall Cleans 20/14

2 Sled Push (across parking lot and back=1) 135/90

L1-KB 25/20, 180 Singles, 10/6 MB, 70/45 Sled

L2-KB 35/25, 180 Singles or 60 Dubs, 14/10 MB, 90/70 Sled

L3-As Perscribed

 

July 28

CF KIDS 8AM TEENS 10AM

STRENGTH/OPEN GYM 4PM

WARM UP

CFWU 3X10, 50 Dubs b/t each rd

WOD

For time:
21 Thrusters 95/65
400m run
21 Pull-ups
21 Overhead Squats
21 Pull-ups
400m run
21 Thrusters

For time:
30 Deadlifts 185/135
30 Calorie Row
30 Burpees Over Rower

9-6-3 Reps for time:
Hang Squat Snatch 115/75
Box Jump 30"/24"

REST 5 MIN BETWEEN RDS

7/27/15

CF KIDS @8am CF TEENS @10am

HAPPIEST HAPPY BIRTHDAY TO COACH KAT!!!

To my awesome sister Kat, I love you so much and I'm so lucky to have you in my life. What would CF22 be without you? Thank you for all that you do for all of us. Wishing you the best 45th birthday ever!!!

WARM UP

3 Rounds:
200 Meter Run
5 Inch Worm
10 Ring Rows
15 Sit-ups
20 Walking Lunges

STRENGTH

Every 15 seconds for 5 minutes:
1 Strict Press AHAP

WOD

The Chief
(one of Kat's Favorites)

Three minute AMRAP:
3 Power Cleans 135/95
6 Push-ups
9 Squats
Rest 1 Minute
Repeat for a total of 5 cycles