Crossfit22

Protect and Serve

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

2/9/16

REMINDER: All payments received after the 10th will have a $10 late fee. NO EXCEPTIONS!

WARM UP

3 Rounds:
10 Inch Worms
15 Kips Swings
20 Walking Lunges
250 Meter Row

WOD

5 Rounds EACH for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Time each round separately excluding the 3 minute rest.
 

2/8/16

FEBRUARY PAYMENTS ARE NOW DUE

We get to celebrate 2 birthdays today!!  Happy birthday to our dad...greatest man alive and to Kim one of our very fav's since the day we opened our doors.  Love you both and hope you have a GREAT day!!

WARM UP
Andy's Choice
STRENGTH/SKILL
Group WOD movement technique work and warm up
WOD
KIM'S 60!
Birthday 2/7
2 Fav Movements: Overhead Squats & Power Cleans
7 Min to complete 60 reps:
30 Overhead Squat 75/55, 55/40, 40/25
20 Overhead Squat 105/75, 75/55, 55/40
10 Overhead Squat 155/105, 105/75, 75/55
7 Min to complete 60 reps:
30 Power Clean 105/75, 75/55, 55/40
20 Power Clean 155/105, 105/75, 75/55
10 Power Clean 225/155, 155/105, 105/75

*If you do not complete OHS before 7 min expires you will stop and move on to Power Cleans.

2/6/16

FEBRUARY PAYMENTS NOW DUE

OPEN GYM 7-8:30
CROSSFIT 9-10

 

THIS IS ONE MOTIVATED MOMMA!! SHE HASN'T SKIPPED A BEAT!

THIS IS ONE MOTIVATED MOMMA!! SHE HASN'T SKIPPED A BEAT!

WARM UP
Bruce's Choice
WOD
In teams of 3:
100 Cal Row
100 Burpees
100 Thrusters 95/65
100 V-ups
100 Thrusters
100 Burpees
100 Cal Row
 

2/5/16

FEBRUARY PAYMENTS NOW DUE

Mobility every Thursday with Jaden, give it a try!!

Mobility every Thursday with Jaden, give it a try!!

WARM UP

Half Tabata
Push-ups
Jumping Pull-ups
Squats
Sit-ups

STRENGTH

Back Squat
Work up to a heavy single.
Record it for your athlete profile for CrossFit Open!

WOD

4 Rounds for time:
21 Pull-ups
15 Box Jump Overs 20"
9 Hang Power Cleans 155/110
6 Strict HSPU
3 Muscle-up or Bar MU

Sub 300 Meter Row for MU if needed

L1-Ring Rows or Banded PU, Box Step Over, HPC 75/55, Strict DB Press, Row
L2-Banded or Kip PU, Box Step or Jump Over, HPC 110/75, Kip/Banded HSPU, Banded Bar MU
L3 As Prescribed

2/4/16

FEBRUARY PAYMENTS NOW DUE

BOOTCAMP 6:30am

MOBILITY 6PM

Kris and Joni killin' it at Chaos in the Capitol!

WARM UP
Athletes Choice

WOD
Snatch
2 Min Max Reps @ 60% of 1RM
REST 1 MIN
2 Min Max Reps @ 70%
REST 1 MIN
2 Min Max Reps @ 80%
REST 1 MIN
2 Min Max Reps @ 90%

Workout can be done starting at 60% and working up or at 90% and work down.  Athlete's choice today:)


REST AS NEEDED


500m Row
50 Russian Twist
400m Row
40 Russian Twist
300m Row
30 Russian Twist
200m Row
20 Russian Twist
100m Row
10 Russian Twist
 

 

2/3/16

FEBRUARY PAYMENTS NOW DUE

THIS GIRLS BIG DAY!  HEARD CHAD WAS GOING TO MAKE IT EXTRA SPECIAL!!


WARM UP

500 Meter Row
CrossFit Warm Up
3x10

STRENGTH

Front Squat
Take 15 min to work up to a heavy single.

WOD

Happy Birthday Kelly

Buy-in:
100 Sit-ups

THEN

5 Rounds for time:
25 WallBall Shots 20/14
50 Dubs

THEN

Cash-out:
100 Walking Lunges W/Plate OH 45/25

L1-WB 10/6, 150 Singles, OH Plate 15/10
L2-WB 14/10, Dubs or Singles, OH Plate 25/15

2/2/16

FEBRUARY PAYMENTS ARE NOW DUE

HAPPY BDAY TO THIS STUD!  Its hard to find a kid as awesome as this one.  Jaxson is happy, caring, hard working, incredibly loyal, super duper handsome and respectful.....one of my very favorite people. LOVE YOU JAX-D!!  Upper righthand corner photocred goes to aunt Kat:)

IMG_2429.JPG

WARM UP
Andy's Choice
+
WOD Prep


WOD
CrossFit Open Workout 15.1
Complete as many rounds and reps as possible in 9  min of:
15 Toes to Bar
10 Deadlift 115/75
5 Snatch (power) 115/75

15.1a
6 min to establish
1 Rep Max Clean & Jerk


SCALING OPTIONS FOR 15.1

(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 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(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 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(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 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

 

 

2/1/16

FEBRUARY PAYMENTS NOW DUE

Franny and Britt are crazy enough to run in the storm on Saturday and end up the Salt Lake Tribune. Looking good ladies, Britt is cracking me up in those googles, priceless! 

Franny and Britt are crazy enough to run in the storm on Saturday and end up the Salt Lake Tribune. Looking good ladies, Britt is cracking me up in those googles, priceless! 

WARM UP

3 Rounds:
50 Dubs
10 Ring Rows
10 Push-ups
10 Wall Squats
20 Sit-ups

STRENGTH

Super Sets AHAP
Bench Press 5x5
Bent Over Rows 5x5

 WOD

4 Rounds for time:
15 Calorie Row
15 DB Squat Cleans 50/35
15 Burpee Box Jumps 24/20

L1-DB 25/15
L2-DB 35/25 

1/30/16

OPEN GYM 7-8:30
CROSSFIT 9-10

 


WARM UP
Bruce's Choice
WOD
Each person will complete 2 of the following as a relay.
In teams of 2:
"Elizabeth"
21-15-9
Squat Clean 135/95, 95/65, 65/45
Ring Dips
"Fran"
21-15-9
Thrusters 95/65, 65/45, 45/30
Pull-ups
"Isabel"
30 Power Snatch 135/95, 95/65, 65/45
"Grace"
30 Clean & Jerk 135/95, 95/65, 65/45

1/28/16

6:30AM BOOTCAMP

MOBILITY TONIGHT 6PM!!

SOMEONE WANT TO TELL KASHA THIS ISN'T A PARNTER WOD?!?!?

WARM UP
Athletes Choice
SKILL/STRENGTH
Work on something you suck at
WOD
60 Strict Push-up (add wgt if needed)
60 BW Stiff legged Deadlift
50 Strict Pull-ups (band if you cannot perform 10 unbroken or wgt if 10 is easy)
50 Pistols (25R 25L)
40 Strict Press 115/75, 75/55, 55/40
40 Front Rack Walking Lunges 155/115 (20R 20L)
 

1/26/16

STRENGTH/OPEN GYM 4PM TODAY

OH HOW I LOVE TO HAND OUT "LATE TO CLASS" BURPEE PENALTIES.....WARMS MY HEART.

WARM UP
Andy's Choice


STRENGTH/SKILL
Deadlift
Find heavy single and record it!


WOD
3 MIN AMRAP
Cal Row 10/7
5 MU/ BAR MU/  PU + DIPS
REST 3 MIN
3 MIN AMRAP
Burpee Pull-ups
REST 3 MIN
3 MIN AMRAP
10 Donkey Kicks
30 Double Unders
REST 3 MIN
3 MIN AMRAP
10 Knees to Elbow
5 KB Swings 70/50, 50/35, 35/25
 

1/25/16

MOTIVATION MONDAY
Check out our girl Toni!!  In May of 2013 this cutie walked through our doors and started her fitness journey.  Its hasn't been easy but the pictures speak for themselves...it has definitely been worth it.  She recently moved to Boston where it is freezing but instead of bundling up and eating out of boredom she stays warm with extra time spent in the gym!  Love you Toni and we are so proud of you!!

 

IMG_2378.JPG

WARM UP
Andy's Choice
SKILL/STRENGTH
WOD prep/demo
modification demo/practice
WOD
EMTOM for 10:
ODD: 25 Squats
EVEN: 10 Strict HSPU
Right into
EMTOM for 10:
ODD: 25 Squats
EVEN: 10 Clean & Jerk 135/95
L1: Modified HSPU, C&J 65/45
L2: Kip HSPU, C&J 95/65