Crossfit22

Protect and Serve

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

8/24/16

CONGRATS TO CABE AND BRIAN!! BOTH ADDED A NEW LITTLE ONE TO THEIR FAMILIES THIS MONTH.  MEET LOUIE AND MARGOT....I THINK THEY ARE NUMBERS 99 & 100 CF22 BABIES  BORN THIS SUMMER.  I ASSUME ITS ALL THE CROSSFIT HOTNESS THAT IS CAUSING THIS.

WARM UP
Andy

STRENGTH/SKILL
5 Sets Build in weight ea set
1 Power Snatch + 1 Hang Power Snatch + 1 OHS

WOD
8 Min Ascending Ladder:
3 Power Snatch 3 T2B 105/75, 75/55, 55/40
6 Power Snatch 6 T2B
9 Power Snatch 9 T2B
12 Power Snatch 12 T2B
Continue adding 3 reps until til is reached
 

AFTER PARTY

RUN THE BLOCK FOR TIME

8/23/16

STRENGTH CLASS @4PM

Jen getting it done by any means necessary.

Jen getting it done by any means necessary.

WARM UP

3 Rounds:
100 Meter Run
25 Rapid Plate Jumps
20 Banded Good Mornings
15 Plate G2OH
10 Pass Throughs

Deadlift Prep

WOD

Alternating OTM x 20
15/12 Calorie Row
3 Deadlifts + 25 Dubs

Start with a light load on deadlifts and climb steadily.
Scale row and Dubs as needed.

STRENGTH

Deadlift
Continue to climb in weight after the WOD until you reach a 1RM.
 

8/22/16

Decided to look back and see what we were doing 3yrs ago today.....Dan it might be time to clean out the lost and found again.

img_3067.jpg

WARM UP
10 MIN to complete:
400m Row
100 Dubs
3X10 CFWU
100 Dubs
400m Row

WOD PREP

WOD
21-18-15-12-9-6-3 reps for time of:
Dumbbell burpee/ hang squat clean/ thrusters 35/25, 25/15, 15/10
Pull-ups/ banded PU/ Jumping PU
**Beginners (L1) Rep Scheme: 21-15-9-3**
**Barbell Sub: 70/50, 50/30, 30/20
Courtesy of crossfit.com
 

8/19/16

4PM STRENGTH/OPEN GYM

Meet Doris!  One month and down 3 pant sizes!!! Keep up the hard work Doris, you are doing GREAT!

WARM UP
Andy


WOD MOVEMENT PREP
 

WOD
20 MIN AMRAP
50 Wall Ball 20/14, 14/10, 10/6
50 Double Unders
40 Deadlifts 135/95, 95/65, 65/45
30 C2B Pull-ups
30 Burpees
20 Power Cleans 135/95, 95/65, 65/45
20 Front Squat 135/95, 95/65, 65/45
10 Power Snatch 135/95, 95/65, 65/45
10 Muscle Up/ Bar MU, PU/DIPS 2:1

 

8/18/16

BOOT CAMP 6:30AM

Angi making back squats look easy!!

Angi making back squats look easy!!

WARM UP

Athlete's Choice

WOD

OTM 20

Minute 1-15/12 Calorie Row
Minute 2-40 Air Squats
Minute 3-1 Sled Push 135/90
Minute 4-30 Sit-ups

L2-12/10 Cal, 30 Squats, 90/70 Sled, 20 Sit-ups
L1-10/8 Cal, 20 Squats, 70/45 Sled, 15 Sit-ups
 

8/13/16

OPEN GYM 7-8:30AM
TEAM WOD 9-10AM

WARM UP

Coach's Choice

WOD

In teams of 3:
100 Calorie Row
100 Deadlifts
80 Calorie Row
80 Hang Power Cleans
60 Calorie Row
60 Front Squats
40 Calorie Row
40 Push Jerks
20 Calorie Row
20 Clusters

RX-135/95, L2-95/65, L1-65/45
One athlete works at a time.

8/12/16

BE ON TIME OR EARLY TODAY!!!  WOD CLOCK WILL START AT EXACTLY 5 MIN AFTER CLASS START TIME.
 

Tomorrow these two finally tie the knot!!  Good luck on your nuptials in paradise, we love you guys!

Tomorrow these two finally tie the knot!!  Good luck on your nuptials in paradise, we love you guys!

GROUP WARM UP

WOD
400m Run
20 Burpees
400m Run
19 Burpees
400m Run
18 Burpees
400m Run
17 Burpees
400m Run
16 Burpees
And so on down to 1 Burpee
**60 MINUTE CUT-OFF**

Scaling options available in class from your coach
 

8/11/16

BOOT CAMP 6:30AM

Too bad Eric can't do OHS!

Too bad Eric can't do OHS!

WARM UP

Athlete's Choice

STRENGTH

Back Squat
Find your 1RM

WOD

10 Minute AMRAP
10 V-ups
15 MedBall Cleans 20/14
20 Lateral MB Hops
 

8/10/16

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

GUESS WHO?? IT'S OLD "HOTEL HAIR"

WARM UP
Andy


STRENGTH
Overhead Squat
Work up to heavy double
 

WOD
10 Snatch Punishers 95/65, 65/45, 45/30 (Jose 135)
5 Sled Push (across parking lot =1 back=2) 135/90, 90/60, 60/45
10 Snatch Punishers
4 Sled Push
10 Snatch Punishers
3 Sled Push
10 Snatch Punishers
2 Sled Push
10 Snatch Punishers
1 Sled Push

Snatch Punisher: 
Power Snatch + Overhead Squat + OH Walking Lunge 1R, 1L = 1 Rep