4/26/15

These two “old broads” took 1st Place Saturday at Fitcon Throwdown!!!
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WARM UP
4 Rds
100m Run
5 Ring Row
10 Push-ups
15 Squats

WOD
At the 0:00
For time:
100 Double Unders
75 Wall Ball Shots 20/14, 14/10, 10/6
50 V-ups
25 Cal Row

At the 15:00
“AIR FORCE”
For time:
20 Thrusters 95/65, 65/45, 45/30
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Start w/ 4 burpees every minute on the minute until completion.

 At the 30:00
For time:
21 Pistols with a kettlebell 50/35, 35/25, 25/20
15 Clean and Jerks 135/95, 95/65, 65/45
9 Muscle-ups, Bar MU, C2B+Dips
(21 pistols total, not each leg. Alternate legs each rep)

*There is a 12 Min cut-off for ea WOD

4/25/15

OPEN GYM 7-8:45AM

TEAM WOD 8:45AM

Tomorrow Joni, Kris, Matt and Terry will all be competing at Fitcon in the Ute CrossFit Throwdown!! If you are interested in heading out here is the info:

https://fitconutah.com/ute-crossfit-competition/

WARM UP

COACH’S CHOICE

WOD

In Teams of 2

20 Rounds for time:
5 Push Jerk 115/75
7 Chest to Bar Pull-ups
9 Front Squats 115/75

*One person will complete a full round while the other person holds their “pet rock”.
Each person will complete 10 rounds.

**Pet Rock – Each team has a ‘pet rock’ , a kettle bell L1-35/25, L2-50/35, L3-70/50. This pet rock is not allowed to touch the ground the entire workout. So while one partner is pushing through the workout, the other partner is holding onto pet rock, until they swap over.

4/24/15

Tomorrow Joni, Kris, Matt and Terry will all be competing at Fitcon in the Ute CrossFit Throwdown!! If you are interested in heading out here is the info: https://fitconutah.com/ute-crossfit-competition/

YOU WON’T WANT TO MISS SEEING THIS IN ACTION!

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WARM UP

Andy’s Choice

STRENGTH

5rds NOT for time

5 OHS (you pick weight)

20 GHD Sit-ups

WOD

Every 30 Sec for 5 Min

5 Power Snatch L3 115/75 L2 75/55 L1 55/35

Right into (no rest)

Every 30 Sec for 5 MIN

Burpees L3 7 L2 5 L1 3

REST 5 MIN

RUN THE BLOCK

4/23/15

Lift like a girl!!!

Lift like a girl!!!

WARM UP

Athlete’s Choice

WOD

Athlete’s Choice:
5/7/10 Rounds for time:
250 Meter Row
5 DB Squat Cleans 50/35
1 Sled Push 135/95
(across the parking lot and back=1)