Salt Lake City Crossfit

Saturday 01Nov2008

Nice work to all of you who did Karen yesterday.  Runar, you were a fricking juggernaut on karen.  Lorinda!  Nice work.  You beat all the young ladies by like 7 minutes.  I'm proud of you.

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Friday 31OCT2008

WOD:  "KAREN"

150 Wall Balls for time.  OF COURSE!

Hey all.  Great Job all of you that worked on your Push Jerks.  A lot of you have come a long way from when you started.  Also for all of you that did helen for your second time and PR'd or even doing it prescribed.  Way to go.  I was so impressed with all of you.  I get so excited when I see everyone plugging away like you all did the last couple of days.  See you all tomorrow.  

Ps.  I won't be there for the evening classes.  I will be heading to VEGAS!!!! for the weekend along with Justin and Grant to watch them get certified.  Jason will be running the evening classes and the Saturday WODs.  Call me or email me if you have any questions.  

Thursday 30OCT2008

Skills / Strength Day

Push Jerk 8 X 5

Pull Up Remedial Work:  For every jerk missed or caught with bent arms you will owe yourself 20 Pull Ups.

Wednesday 29OCT2008

"Helen"

3 Rds For Time:

400M Run

21 Kettlebell Swings  53lbs/35lbs

12 Pull Ups

Pics from last weeks WOD.

Tuesday 28OCT2008

Its that time people.  Time for the veterans to see some improvement and for the newbies to see where they are at.  Thats right.  Crossfit Total Time.

CFT:  One repetition max of:

Back Squat

Press

Deadlift

Oh if you get some time check out msn fitness.  Crossfit was the lead story.  Paste this into the search page.

http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100217215&page=1

Monday 27OCT2008

5 rounds of: 400M Run /Then jog back to starting point.

For those with extra time.  Finish with this Chipper for time.

25 Pistols Per Leg
50 Pull Ups
75 Sit Ups
100 Push Ups

Sunday 25Oct2008

WOD Make Up / Skills Day

Saturday 24Oct2008

AMRAP in 20 minutes:

05 - 95/55LB Thrusters

07 - 95/55LB Hang Power Cleans

10 - 95/55LB Sumo DL High Pull

Friday 23Oct2008

Donkey Kong

21-15-09

Burpees

Kettlebell Swings 53/35lbs

Box Jumps 24in/18in

The 6am and Noon crew getting some of Mary!!

Thursday 23Oct2008

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"ANNIE"

50-40-30-20-10 Reps for time:

Double Unders

Sit Ups

Finish with a 1 Mile Run.

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