Salt Lake City Crossfit

MONDAY 1DEC2008

FRAN
21-15-9 reps of the following for time
Thrusters 95lb/65lb
Pull Ups

SATURDAY 29NOV2008

FRONT SQUAT

7 SETS OF 5

HEAVY!!!

FRIDAY 28NOV2008

FIGHT GONE BAD.

THREE FIVE MINUTE ROUNDS.

EACH ROUND CONSISTS OF ONE MINUTE EACH OF THE FOLLOWING:

ROW

WALL BALL 20lb/14lb

SUMO DEADLIFT HIGH PULL 75lb/53lb

PUSH PRESS 75lb/53lb

BOX JUMPS

YOU WILL RECEIVE A SCORE BASED ON REPS COMPLETED WITH A FULL RANGE OF MOTION PLUS NUMBER OF CALORIES BURNED WHILE ROWING.

ENJOY!

THURSDAY 27NOV2008

HAPPY THANKSGIVING!!!

EAT TO FAILURE.

We will be open for Group WOD Friday, 28NOV2008, at 8AM, Noon, 5PM and 6PM.  Bring Your Own Bucket.

We will also return to our regular schedule on Saturday, 29NOV2008 with 10AM and 11AM WODs.

WEDNESDAY 26NOV2008

A PRE- THANKSGIVING GIFT FROM GRANT.

WE'LL CALL IT "FRAN'S GONNA EAT PIE".

FOR TIME:

21 THRUSTERS 95/65lb

500 METER ROW

200 METER OVERHEAD CARRY 70/50lb BARBELL

21 PULL UPS

15 THRUSTERS 95/65lb

500 METER ROW

200 METER CARRY 70/50lb BARBELL

15 PULL UPS

9 THRUSTERS 95/65lb

500 METER ROW

200 METER OVERHEAD CARRY 70/50lb BARBELL

9 PULL UPS

TUESDAY 25NOV2008

SKILLS DAY!
Handstands and L-sits.

MONDAY 24NOV2008

GISELLE

4 ROUNDS FOR TIME

5 OHS 115/75lb

10 BOX JUMPS 24in/18in

15 KB SWINGS 53lb/35lb

400 METER RUN

SATURDAY 22NOV2008

NICOLE- AMRAP IN 20 MINUTES OF 400 METER RUN + MAX REP PULL UPS.

FRIDAY 21NOV2008

DONKEY KONG:     21-15-9 reps of the following for time.
Burpees--Kettlebell Swings--Box Jumps

THURSDAY 20NOV2008

10x3 clean and jerk. 25 push up rest between sets.