Crossfit22

Protect and Serve

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

12/3/16

DECEMBER PAYMENTS ARE NOW DUE

Check out this momma of five!!! FIVE!!! Pretty hot stuff Jenna #goals! 

WARM UP
Coach choice

WOD
50 Burpee Box Jumps 24/20
**1 Clean & Jerk every 30 seconds 135/95, 115/75, 95/65**
REST 3 MIN
75 Cal Row
**1 Clean & Jerk every 30 seconds 135/95, 115/75, 95/65**
REST 3 MIN
50 C2B Pull-ups
**1 Clean & Jerk every 30 seconds 135/95, 115/75, 95/65**
ALL WORKOUTS START WITH CLEAN & JERK
 

12/2/16

DECEMBER PAYMENTS NOW DUE

Limited equipment? No problem for these 9am regulars. Ruby, Angi and Andrea making it happen. 

Limited equipment? No problem for these 9am regulars. Ruby, Angi and Andrea making it happen. 

GROUP WARM UP

Junkyard Dog
Burgener Warm-up x 3

burgener-warmup.jpg

STRENGTH/SKILL

Power Snatch

Take 15 minutes to practice technique or build to a heavy single.

WOD

4 Rounds for time:
10 Power Snatch 95/65, 65/45, 45/35
10 KB Cluster 50/35, 35/25, 25/20
10 Burpee Pull-ups

Courtesy of Coach Kami
 

12/1/16

DECEMBER PAYMENTS ARE NOW DUE

GET A ROOM!  OMH the way Brandon is hanging onto that tank!  

GET A ROOM!  OMH the way Brandon is hanging onto that tank!  


WARM UP
Athlete Choice
OPEN GYM
OR
WOD
50-40-30-20-10
GHD Sit-ups/ V-ups/ Ab-mat sit-ups
KB Swings 70/50, 50/35, 35/25

11/30/16

Happy 28th Birthday Mercedes!!

WARM UP

3 Rounds:
250 Meter Row
10 Hang Muscle Cleans
10 Walking Lunges
10 Ring Rows
25 Plate Jumps

WOD

"Mercedes"

15 Minute AMRAP
11 Hang Power Cleans 135/85, 95/65, 65/45
30 Double Unders/90 Singles
28 Step Back BB Lunges (14L, 14R) 135/85, 95/65, 65/45

AFTER PARTY

4 Rounds:
10 Strict Toes 2 Bar
15 WallBall Sit-ups
20 Back Extensions
30 Flutter Kicks
 

11/29/16

THANK YOU to everyone who donated and/or participated in our fundraiser!  We can always count on you guys and are so grateful to be surrounded by so many generous people!  Huge shout out to our Mary who always goes big and donates all of our T's and Tanks!  The woman has a heart of GOLD!

WARM UP
Andy

WOD
10-1
Back Squat 185/135, 135/95, 95/65
Strict HSPU (no pad for RX today)
Strict or Weight (AHAP) Pull-up
**Scale as needed to maintain full range of motion + perfect technique!

After Party
4X12
DB Bent Over Row
Seated DB Press
DB Curl
Max Rep Diamond Push-ups
** You choose weight
 

11/26/16

REGULAR SCHEDULE TODAY

FOLLOW US ON INSTAGRAM @crossfit_22!!!

WARM UP
Coach Choice

WOD

IN TEAMS OF 2

Complete this sequence 5 times. 
Min 1/P1: MAX REP Burpees, P2 Rest
Min 2/P2: MAX REP Burpees, P1 Rest
Min 3/P1: MAX REP Power Snatch 95/65, 65/45, 45/30, P2 Rest
Min 4/P2: MAX REP Power Snatch 95/65, 65/45, 45/30, P1 Rest
Min 5/P1: MAX REP Abmat Sit-ups
Min 6/P2: MAX REP Abmat Sit-ups, P1 Rest

**Score will be a combination of partners lowest score for ea movement

 

11/24/16

HAPPY THANKSGIVING!!

HOLIDAY SCHEDULE
THANKSGIVING: 7-10AM
BLACK FRIDAY: 9-10AM
SATURDAY: REG SCHEDULE

WE WILL CONTINUE TO TAKE DONATIONS AND FUNDRAISER SHIRT ORDERS TODAY!

SO EXCITED FOR OUR FUNDRAISER!!! SIGN UP HERE: http://crossfit22.bringit.bz/public/893d1b
ONE TIME SLOT PER TEAM
IF YOU ARE DOING THE BURPEE CHALLENGE DON'T FORGET TO BRING YOUR KIDS AND FRIENDS TO JOIN IN. CHALLENGE WILL CONSIST OF 350 BURPEES AND CAN BE DONE IN TEAMS OF 7 ALL THE WAY DOWN TO 1. FEEL FREE TO COME WITH YOUR TEAM ANY TIME BETWEEN 7-9:30.

Peruvian Hearts empowers young women and enables them to reach their full potential.

1479852630219.jpeg

HOLIDAY SCHEDULE
THANKSGIVING: 7-10AM
BLACK FRIDAY: 9-10AM
SATURDAY: REG SCHEDULE

 

SO EXCITED FOR OUR FUNDRAISER!!! SIGN UP HERE: http://crossfit22.bringit.bz/public/893d1b

ONE TIME SLOT PER TEAM

IF YOU ARE DOING THE BURPEE CHALLENGE DON'T FORGET TO BRING YOUR KIDS AND FRIENDS TO JOIN IN. CHALLENGE WILL CONSIST OF 350 BURPEES AND CAN BE DONE IN TEAMS OF 7 ALL THE WAY DOWN TO 1. FEEL FREE TO COME WITH YOUR TEAM ANY TIME BETWEEN 7-9:30.

Peruvian Hearts empowers young women and enables them to reach their full potential.

Peruvian Hearts empowers young women and enables them to reach their full potential.

WARM UP

1/2 TABATA
Jumping Pull-ups
Squats
Push-ups
Sit-ups

WOD

Box Jump/KB Swing Exchange

For time:
20 Box Jumps 24/20
2 KB Swings 70/50, 50/35, 35/25
18 Box Jumps
4 KB Swings
16 Box Jumps
6 KB Swings
14 Box Jumps
8 KB Swings

And so on, taking 2 from the box jumps and adding 2 to the KB swings until you reach 2 Box Jumps and 20 KB swings.

Rest 3 Minutes

Tabata

BB Bicep Curls
BB Head Bangers
BB Front Raise/Upright Row Combo

11/22/16

HOLIDAY SCHEDULE
THANKSGIVING: 7-10AM
BLACK FRIDAY: 9-10AM
SATURDAY: REG SCHEDULE
 

SO EXCITED FOR OUR FUNDRAISER!!! SIGN UP HERE: http://crossfit22.bringit.bz/public/893d1b

ONE TIME SLOT PER TEAM

Peruvian Hearts empowers young women and enables them to reach their full potential through a unique formula. They combine enhanced educational opportunities along with mentorship and participation in service and structured empowerment classes to provide the knowledge and skills necessary to for these young women to rise up and break the cycle of poverty. Peruvian Hearts focuses on girls because they are more likely to use their acquired skills and resources to invest in their families. 
Peruvian Hearts hand picks girls to participate in their program based on financial need, academic strength and motivation and her desire to give back to the community. All of the girls in the program come from rural villages where quality education is not available or from families with very few economic resources. 
Peruvian Hearts provides full tuition scholarships plus room and board for its participants. They also have mentors who work with them one on one in addition to daily English classes in order to help them prepare for additional education or employment.

 

WARM UP
Andy

WOD

20 MIN AMRAP
10 Wall Ball 20/14, 14/10, 10/6

15 Double Unders or 45 Singles

20 Walking Lunges
 

AFTER PARTY
Andy Core
 

11/21/16

 

Thanksgiving WOD will be in teams of 2!  We will start right at 7 and new heats will start every 20 min.  Sign up sheet will be online sometime on Monday.  Burpee Challenge can be done anytime between 7-10 and does NOT require sign up.

 

Sweet sweet Ruby, I hope this workout brings you joy. I will be there, in your face, to make sure you do your very best! All my love, Liz.

Sweet sweet Ruby, I hope this workout brings you joy. I will be there, in your face, to make sure you do your very best! All my love, Liz.

WARM UP

Group Warm Up
8 Min. AMRAP
30 Seconds Jump Rope
8 MB Push Jerk
8 MB Cleans
8 MB Squats
8 MB Sit-ups

Front Squat Prep

STRENGTH

Front Squat
15 Minutes to work up to a heavy single.

WOD

"Sweet Ruby"

For time:
100 Burpees
EMOTM 3 Clusters 135/95, 95/65, 65/45

**WOD BEGINS WITH 3 CLUSTERS**

11/19/16

Thanksgiving WOD will be in teams of 2!  We will start right at 7 and new heats will start every 20 min.  Sign up sheet will be online sometime on Monday.  Burpee Challenge can be done anytime between 7-10 and does NOT require sign up.

WARM UP
Coach Choice
WOD
Teams of 2
Partner A Row 500m
Partner B DL Hold 155/115, 115/75, 75/55
Rotate
Partner A Row 400m
Partner B Front Rack Hold 155/115, 115/75, 75/55
Rotate
Partner A Row 300m
Partner B Overhead Hold 155/115, 115/75, 75/55
Rotate
REST 5 MIN THEN:
With barbell weight from above, 1 person works at a time
60 Deadlift
40 Front Squat
20 Push Jerk
 

11/18/16

Thanksgiving WOD will be in teams of 2!  We will start right at 7 and new heats will start every 20 min (total WOD time will be 40min).  Sign up sheet will be online sometime Monday.  Burpee Challenge can be done anytime between 7-10 and does NOT require sign up.

WARM UP

3 Rounds:
250 Meter Sprint Row
10 Push-ups
10 Jumping Pull-ups
10 Walking Lunges
10 Hollow Rock

STRENGTH SUPER SETS

Weighted or Strict Chin-up
5x5
Heavy Bench/Floor Press
5x5

WOD

4 Rounds for max reps:
1 Minutes Max Rep WallBall Shots 20/14, 14/10, 10/6
1 MInute Max Rep Ring Rows
1 Minute Max Reps Burpees
1 Minute Max Rep KB SDHP 70/50, 50/35, 35/25