Crossfit22

Protect and Serve

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

8/27/16

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

WARM UP

Coach's Choice

WOD

In teams of 2 for time:
100 Calorie Row
100 Push Press 95/65, 65/45, 45/30
100 MedBall Cleans 20/14, 14/10, 10/6
20x100 Meter MedBall Sprint 20/14, 14/10, 10/6
100 MedBall Cleans 20/14, 14/10, 10/6

One person works at a time splitting reps however you choose. 
 

8/26/16

This was sent to me today from one of our awesome awesome people!  She had the courage to walk through those doors, put in the work and not quit!! THIS IS COOL! Thank you for letting us be apart of it. If you know who this is just quietly congratulate her:)

Hey! So today is my one year Crossfit anniversary! I just wanted to let you and the other coaches know how much I appreciate your help and encouragement. It sounds so cliche but it has literally changed my life and will continue to do so. 

I'm just shy of 30 pounds down, which doesn't sound like a whole lot, but it sure feels like a ton! It ends up being almost 20% of my starting body weight. I looked back on some pics and couldn't help but cringe!! I remember so so well how it felt getting dressed and going out where I thought anyone would be looking at me. I was self conscious 100% of the time no matter what. I did not feel good, ever! 

I'm definitely not where I want to be, but I feel amazing! I can depend on my body to do pretty much anything I ask it to. I fit in clothes I haven't fit into for 5 years. I have more energy and confidence than probably ever in my life. I've learned so much about myself and I have grown stronger mentally.

WARM UP
8 MIN AMRAP
10 Push-ups
15 Squats
20 Sit-ups
25 Dbl Unders/Single 2:1


WARM UP TO WORKOUT WEIGHT


WOD
AMRAP 4 Back Squat
20 Reps 135/95, 95/65, 65/45
20 Reps 185/155, 135/95, 95/65
Max Reps 225/155, 185/135, 135/95
-3 MIN REST-
AMRAP 4 Bench Press/ Floor Press
20 Reps 135/75, 95/55, 65/30
20 Reps 155/95, 105/75, 75/55
Max Reps 185/105, 155/95, 105/75
-3 MIN REST-
AMRAP 4 Strict Pull-ups
Max Reps




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