Crossfit22

Protect and Serve

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

1/21/17

WE LOVE STRENGTH CLASS!!!  JOIN US TUES/FRI 4PM

WARM UP
COACH CHOICE
 

WOD


10 Min to establish 1RM
Push Press
Front Squat
Deadlift
*Athletes must go in order established prior to WOD


FOR TIME
10 Pull-ups
20 Push Press 135/95, 95/65, 65/45
30 Burpees over the bar
40 Front Squats 95/65, 65/45, 45/30
50 Box Jumps 20/24
60 Double Unders

FOR TIME
*Each athlete has to do 2 movements established prior to WOD
1 Person will hang from the pull-ups rig
Other teammates
150 KB Swings 50/35, 35/25, 25/20
90 Deadlift 185/125, 135/95, 95/65
Whenever 1 person comes off of the rig, all teammates MUST switch. Each person on the team must complete at least 1 rep of each movement. 2 people can work at the same time.
 

1/19/17

AMAZING

WARM UP
Athlete choice
OPEN GYM
or
SKILL/STRENGTH
FOR TIME:
7 Legless rope Climbs + 7 Rope Climbs
*Ask coach for scaling options
WOD
5 RFT:
20 Cal Row
10 Thrusters 135/85, 95/65, 65/45
 

1/17/17

This is an exciting new addition to the leaderboard!!

WARM UP
Andy


STRENGTH/SKILL
10 MIN EMOM
1 Power Snatch + 1 Hang Squat Snatch
Start at moderate weight and try to increase each round


OPEN WOD 15.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-ups

Scaled (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 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Scaled Masters (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 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Teens (Teen boys 14-15, Teen girls 14-15)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb.
Girls use 35 lb.

AFTER PARTY

TO BE DETERMINED BY EACH CLASSES COACH



1/16/17

HAPPY BIRTHDAY TO OUR SWEET MOM!

We love you mama! We couldn't ask for a better example of what it means to love unconditionally. It's pretty obvious where we all get our extreme good looks.

We love you mama! We couldn't ask for a better example of what it means to love unconditionally. It's pretty obvious where we all get our extreme good looks.

WARM UP

Tabata Double Unders
WOD Prep

WOD

Burpee + Back Squat Ladder 185/135, 135/95, 95/65

Rest 3 Minutes

Burpee + Shoulder Press Ladder 115/75, 75/55, 55/35

Rest 3 Minutes

Burpee + Deadlift Laddder 245/170, 170/120, 120/85

For each ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continue as long as you are able. Use as many sets each minute as needed.
 

1/13/17

HAPPY HAPPY BIRTHDAY AMY DEAR!!

Congratulations, you did! 41 years old never looked so good. Amy we are so lucky to have you in our lives! We love you more than fat kid loves cake, have the best day ever! 

Congratulations, you did! 41 years old never looked so good. Amy we are so lucky to have you in our lives! We love you more than fat kid loves cake, have the best day ever! 

WARM UP

3 Rounds:
10 Jumping Pull-ups
10 Wall Squats
10 Inch Worms
10 Sit-ups

WOD

"AMY JO"

3 Rounds:
1 Muscle Up or BMU
13 Power Snatch 135/95, 95/65, 65/45
41 Box Jumps 24/20
41 Walking Lunges w/Plate OH 45/25, 25/15, 15/10
41 KB SDHP 50/35, 35/25, 25/20
41 Double Unders
41 V-ups

Sub 3 Pull-ups + 3 Dips for MU
 

1/12/17

BOOTCAMP 6:30AM

BROOKE GIVING OLIVIA NEWTON-JOHN A RUN FOR HER MONEY!!

BROOKE GIVING OLIVIA NEWTON-JOHN A RUN FOR HER MONEY!!

WARM UP
Athlete Choice

OPEN GYM OR

WOD
"Lynne"
5 Rds FOR MAX REPS (not for time)
Bodyweight Bench Press
Pull-ups
*Scale pull-ups and bench press to get at least 8 on the first round
 
AFTER PARTY
4 RDS
5 Manmakers
30 Sec Airdyne Max Effort
 

1/10/17

REMINDER: All payments received after the 10th will have a $10 late fee. This will be changing to the 7th next month.

4pm Strength/Open Gym today

WARM UP
Andy

WOD
21-18-15-12-9-6-3
Hang Power Clean 135/95, 95/65, 65/45
T2B or Knees to 90
**Any time you drop BB or come off of the bar perform 6 Burpees**

AFTER PARTY
10 Rds
30 Second Plank
30 Second Wipers (no bar)

1/9/17

REMINDER: All payments received after the 10th will have a $10 late fee. This will be changing to the 7th next month.

Looking to try something new? Join us for strength class every Tuesday and Friday @4pm.

Looking to try something new? Join us for strength class every Tuesday and Friday @4pm.

WARM UP

3 Rounds:
20 Rapid Plate Jumps
10 BB Front Squats
10 BB Strict Press
10 BB Bent Over Rows
*Use an empty barbell.

STRENGTH

Superset
5x10 Strict or Weighted Ring Dips
5x10 Strict Ring Rows

WOD

6 Minute AMRAP
15 Thrusters 75/55, 55/35, 35/25
30 Double Unders

Rest 2 Minutes

5 Minute AMRAP
10 Thrusters 110/75, 75/55, 55/35
25 Double Unders

Rest 2 Minutes

4 Minute AMRAP
5 Thrusters 135/95, 95/65, 65/45
20 Double Unders

Singles 2:1