Crossfit22

Protect and Serve

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

5/21/16

DUE TO "GIRLS GONE RX" COMP
OPEN GYM WILL RUN FROM 7-8AM ONLY!!!! 
DOORS WILL CLOSE AT 8AM AND REOPEN FOR THE 9AM CLASS
!

Good luck to all of our teams competing at Girls Gone RX today!

This is exactly what 3 Min max effort burpees should look like!

This is exactly what 3 Min max effort burpees should look like!

WARM UP
Bruce


WOD
In teams of 2
"Team Omar"
20 Thrusters 95/65, 65/45, 45/30
30 Bar Facing Burpees
40 Thrusters
50 Bar Facing Burpees
60 Thrusters
70 Bar Facing Burpees
*One person works at a time, reps can be broken up any way
 

"After Party"
Bruce's Choice
 

5/20/16

HAPPY 30TH BIRTHDAY KYLE!!!

Kyle hope your 30th is filled with awe and wonder because it's all downhill from here. JK JK

Kyle hope your 30th is filled with awe and wonder because it's all downhill from here. JK JK

WARM UP

3 Rounds:
250 Meter Row
20 Rapid Plate Jumps
20 Banded Good Mornings
10 Inch Worms
10 Wall Squats

WOD

"Kyle's Dirty 30"
30 Box Jumps 24"/20"
200 Meter Run
30 KB Swings 70/50
200 Meter Run
30 Back Squats 135/95
200 Meter Run
30 Toes to Bar
200 Meter Run
30 Burpees
200 Meter Run
30 Deadlifts 135/95
200 Meter Run
30 Double Unders
200 Meter Run
30 Push Press 95/65
200 Meter Run

AFTER PARTY

3 Rounds not for time:
30 Military Sit-ups
30 Seated Leg Pull-ins
1 Minute Plank


5/19/16

6:30AM BOOTCAMP
6:00PM MOBILITY


WARM UP
Athletes Choice


Take 30 Min and work on things you suck at.
 

Then:
3 RFT:
5 Muscle Ups/ Bar MU/ Chest to Bar + Dips (pick one)
50 Wall Balls

 

 

 

5/17/16

Zion Ragnar

WARM UP
Andy


WOD
5 Sets climbing in weight of:
8 DB Press
10 DB Bent Over Rows
20 DB Squats
No rest between movements, rest as needed between sets
 *Post Max Weight

AFTER PARTY
3 Min Max Rep Burpees
REST 3 MIN
2 Min Max Rep Burpees
REST 2 MIN
1 Min Max Rep Burpees
*Post Max # of Burpees in ea set
 

5/16/16

Happy 31st Birthday Ashley!!

Hope your day is amazing Ash! Can't remember a time without you, so glad you're part of our CF22 family.

Hope your day is amazing Ash! Can't remember a time without you, so glad you're part of our CF22 family.

Warm Up

3 Rounds:
250 Meter Row
10 Plate G 2 OH
10 Walking Lunges
10 Sit-ups

Snatch Prep

WOD

"Ashley"

31 Rounds for Time:
6 DB/KB Box Step-ups 35/25 20"
3 Strict Push-ups
1 Squat Snatch 135/95

L1-DB 15/10, Snatch 65/45
L2-DB 25/15, Snatch 95/65

31 Minute Time Cap

AFTER PARTY

3 Rounds:
31 GHD Back Extensions
31 WallBall Sit-ups
31 Ab Jacks
 

5/14/16

LAST CHANCE TO GET YOUR SWEAT ON FOR THE WEEK!!

GOOD LUCK TO ALL OUR PEEPS RUNNING THE ZION RAGNAR THIS WEEKEND!!

LOOK WHAT HAPPENS WHEN COUPLES CROSSFIT TOGETHER!  THEY GET MAD CHEER SKILLS DUH! LOOKING GOOD SUMMER & PETE, NICE DOUBLE BI! 

WARM UP
Bruce


WOD
 "TEAM DT"
5 Rds EACH
12 Deadlift 155/105, 105/75, 75/55
9 Hang Power Clean
6 Push Jerk
* In teams of 2, partner 1 completes one full round then partner 2.


AFTER PARTY
10 Rds EACH
150m sprint row

*ALTERNATING
 

5/12/16

6PM MOBILITY

WARM UP
Athletes Choice


WOD
21 Deadlift 225/155, 155/105, 105/75
42 Cal Row
84 Double Unders
15 Deadlift
30 Cal Row
60 Double Unders
9 Deadlift
18 Cal Row
36 Double Unders
After Party
Andy's KB Ab Complex
 

5/11/16

WARM UP

Run Short Block

Then:

3 Rounds of "Cindy"

5 Pull-ups

10 Push-ups

15 Squats

STRENGTH

OTM 10

5 BW Back Squats

WOD

21-18-15-12-9-6-3 Reps for time:

KB Swings 70/50, 50/35, 35/25

Goblet Squats 70/50, 50/35, 35/25

Burpees

5/10/16

ALL PAYMENTS RECEIVED AFTER THE 10TH WILL BE SUBJECT TO A $10 LATE FEE

STRENGTH/OPEN GYM TODAY 4PM

WARM UP
Andy


WOD
3 Rds
1 Power Clean 115/85, 95/65, 65/45
1 Power Clean 125/90
1 Power Clean 135/95
1 Power Clean 145/100
1 Power Clean 155/105
Rest :90 between rds
2 Rds
1 Power Clean 165/110
1 Power Clean 175/115
1 Power Clean 185/120
1 Power Clean 190/ 125
1 Power Clean 195/130
Rest 2 Min between rds
1 Rd
1 Power Clean 205/135
1 Power Clean 210/140
1 Power Clean 215/145
1 Power Clean 220/150
1 Power Clean 225/155


AFTER PARTY
OTM for 3 MIN
20 Wall Ball 20/14, 14/10, 10/6
REST 2 MIN
OTM for 3 MIN
20 Wall Ball
 

5/9/16

ALL PAYMENTS RECEIVED AFTER THE 10TH WILL BE SUBJECT TO A $10 LATE FEE

The CF22 Mountain Meltdown crew before and after the race. 

The CF22 Mountain Meltdown crew before and after the race. 

WARM UP

3 Rounds
1 Minute Jump Rope
10 Scap Push-ups
10 Ring Rows
10 Walking Lunges

STRENGTH

10-9-8-7-6-5-4-3-2-1 Reps of:
Superset
Bench Press
Bent-over Row
AHAP Keeping a nice steady pace.

WOD

4 Rounds for time:
400 Meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats