Crossfit22

Protect and Serve

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

2/25/17

YOGA SUNDAY 9AM

WARM UP

Coach Choice

WOD

In Teams of 3

15 Min Max Cal Row

Partner 1: Row

Partner 2: Holds Dbl KB Front Rack 50/35, 35/25, 25/20 (in ea hand)

Partner 3: Holds Plank

*Can switch at anytime.  All partners have to be actively working, if one drops/stops all have to rotate.

Score is total Cal Rowed

REST 5 MIN

12 Min EMOM

Max Rep Clean & Jerk 135/95, 95/65, 65/45

Min 1: Partner 1

Min 2: Partner 2

Min 3: Partner 3

Min 4: P1

Min 5: P2

Min 6: P3 and so on.....

Score is total # of C&J

2/24/17

YOGA SUNDAY 9AM

HERE WE GO!!!  If you haven't signed up DO IT!  Let's have some fun. Please watch video for movement standards and workout info.

WORKOUT 17.1

For time:
10 snatches
15 burpee box jump-overs

20 snatches
15 burpee box jump-overs

30 snatches
15 burpee box jump-overs

40 snatches
15 burpee box jump-overs

50 snatches
15 burpee box jump-overs

Time cap: 20 minutes

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbell and 24-in. box, step-ups OK Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK 

 

2/23/17

BOOT CAMP 6:30AM

OPEN GYM ALL OTHER CLASSES

First workout will be announced today!!!!

First workout will be announced today!!!!

WARM UP 

Athlete's Choice

SKILL

15 Minutes of Goat Work

Choose 1 or 2 things you suck at.

WOD

10 Minute AMRAP

10 HSPU to 6-in. deficit

20 Calorie Row

30 Alternating Pistol Squats

 

2/22/17

SIGN UP FOR THE OPEN!!! FIRST WOD RELEASED THIS THURSDAY!

SPECIAL SPECIAL WARMUP TODAY!! REMEBER PEOPLE BANDS ARE EQUIPMENT TOO AND IF YOU LEAVE THEM OUT......WELL WE ALL PAY.  THIS IS WHAT WE CLEANED UP TUESDAY BEFORE WE STARTED STRENGTH CLASS.  GET IT TOGETHER PEOPLE!

WARM UP

Spooning and positive affirmation 

 

WOD

4 MIN AMRAP

30 Double Unders

15 Power Snatch 75/55, 55/40,  40/30

REST 4 MIN

4 MIN AMRAP

30 Double Unders

12 Power Snatch 95/65, 65/45, 45/35

REST 4 MIN

4 MIN AMRAP

30 Double Unders

9 Power Snatch 115/75, 75/55, 55/40

 

AFTER PARTY

3 RDS

20 Hollow Rock 

60 Sec Plank

20 Supermans 

60 Sec Plank

2/21/17

STRENGTH CLASS @4PM

WARM UP

AS A GROUP

4 Rounds:

:30 Handstand Hold

:30 Jumping Pull-ups

:30 Mountain Climbers

:30 Shoulder Tap

:30 Sit-ups

WOD

"Bradley"

10 Rounds for time:

100 Meter Sprint

10 Pull-ups

100 Meter Sprint

10 Burpees

Rest 30 Seconds

2/20/17

REGULAR SCHEDULE TODAY

WARM UP

CFWU 3X15

WOD

Tabata Barbell

Tabata deadlift 185/135, 135/95, 95/65
Tabata hang power clean, 135/95, 95/65, 65/45
Tabata front squat 85/60, 65/40, 45/30
Tabata push press 65/45, 45/30, 30/20

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals.

AFTER PARTY

Max Toes 2 bar in 2 minutes
30 seconds plank
Max V-ups in 2 minutes
30 seconds plank
Max Situps in 2 minutes
30 seconds plank

2/18/17

OPEN GYM 7-8:30AM

TEAM WOD 9-10AM

WallBalls as far as the eye can see.

WallBalls as far as the eye can see.

WARM UP

Coach's Choice

TEAM WOD

In Teams of 2

20 Rounds for time:

7 Chest 2 Bar Pull-ups

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

1 Sled Push 135/90, 90/70, 70/45

Partner will start on the pull-ups and KB swings while partner 2 starts on the sled. Once both athlete's have completed their portion of the round they will then switch until each has completed 10 full rounds.

2/17/17

We are very sad to announce that Coach Kami will be leaving us much sooner than we had thought.  Dang relocation company works fast!!!  She and her sweet family have been blessed with the opportunity to move back home to Wisconsin and will be pulling out of Utah on Sunday. As much as we hate to see her go we are so excited for them!!  Kami you are such an amazing individual and we have been really really blessed to know you.  Thank you for all you have done for us at CF22, we love you and will miss you terribly!!  9am FaceTime WODS and updates on Benny for sure!  

Today's WOD has been programmed from top to bottom by Kami!  If you can come workout with her at 9!

WARM UP

"Weakness Warm-up"

75 Bar Facing Burpees

STRENGTH/SKILL

OHS

3X3

WOD

'Kami"

3 RFT:

30 Wall Balls 20/14, 14/10, 10/6

3 Snatch Complex 135/95, 95/65, 65/45

 

SNATCH COMPLEX:

1 Power Snatch + 1 OHS + 1 Hang Squat Snatch + 1 OHS

2/16/17

BOOT CAMP 6:30AM

OPEN GYM ALL OTHER CLASSES

Amen!

Amen!

WARM UP 

Athlete's Choice

WOD

Make 3 attempts at each of the following:

Max Set Toes 2 Bars

Max Set Ring Dips

Broad Jump for Distance 

Then:

For time:

Row 2,000 Max Effort 

2/15/17

 

 

Sammi bringing these sweet little boys up right!  They gave every girl in the 9am a rose for vday!  

Sammi bringing these sweet little boys up right!  They gave every girl in the 9am a rose for vday!  

WARM UP

Andy

STRENGTH/SKILL

Warm up to WOD weight

WOD

500 Double Unders For Time

*Perform 3 BW Front Squats OTM

Beginner: 500 Single unders 

Front Squat warm up to a load that feels challenging for 10 reps

Intermediate: perform as written if you have consistent dubs.  

Front Squat 70% of 1RM

2/14/17

STRENGTH CLASS TODAY @4PM

HAPPY VALENTINES DAY!

Best Valentine's Day picture EVER!! Thank you Amanda for capturing this moment. 

Best Valentine's Day picture EVER!! Thank you Amanda for capturing this moment. 

WARM UP

3 Rounds:
30 Second Handstand Hold
25 Rapid plate Jumps
20 Banded Good Mornings
15 Pass Throughs
10 Scorpions

STRENGTH

Deadlift
20 Minutes to work up to a heavy single.

WOD

CF Open WOD 11.2

AMRAP 15
9 Deadlifts 155/100, 100/75, 75/55
12 Push-ups
15 Box Jumps 24/20
 

2/11/17

OPEN GYM 7-8:30AM

TEAM WOD 9-10AM

YOGA SUNDAY 9AM

 

WARM UP

Coach's Choice

WOD

In teams of 2

40 Rounds for time:

6 WallBall Shots 20/14

4 Alternating DB Snatch 70/50

2 Deadlifts 265/185

SCALE AS NEEDED

Parters will alternate full rounds until each person has completed 20 rounds.

 

 

2/10/17

STRENGTH/OPEN GYM 4PM

WARM UP

Andy

 

WOD

24 min EMOM

MIN 1: Max Rep Power Cleans 135/95, 95/65, 65/45

MIN 2: Max Rep Db Burpee Box Step-up 50/35, 35/25, 25/20

MIN 3: Max Cal Row

MIN 4: Rest

 

AFTER PARTY

Accumulate Legless Rope Climb

*scaling options in class