Salt Lake City Crossfit

FRIDAY 1MAY09

5 SETS OF 3 TURKISH GET-UPS
(3 each arm)

THEN

10 ROUNDS OF ROWING INTERVALS @30 SECONDS WORK / 15 SECONDS REST.

This should be an all out effort. Come to a full stop on the rests. Post total distance covered.

THURSDAY 30APRIL09

5 SETS OF 3 HEAVY OVERHEAD SQUATS

THEN

2 ROUNDS FOR TIME

25 SIT-UPS

25 MEDICINE BALL SLAMS @20/14lbs

25 FLOOR WIPERS @95/65lbs

25 KNEES TO ELBOWS

WEDNESDAY 29APRIL09

AMRAP IN 20 MINUTES

500 METER ROW

MAX REPS RING DIPS

TUESDAY 28APRIL09

EVA

5 ROUNDS FOR TIME

800 METER RUN

30 KB SWINGS @70/53lbs

30 PULL-UPS

BRACE YOURSELF, BECAUSE THIS IS GOING TO HURT.

MONDAY 27APRIL09

3 ROUNDS FOR TIME OF

25 DOUBLE UNDERS

500 METER ROW

800 METER RUN

FRIDAY 24APRIL09

5 ROUNDS FOR TIME

10 L PULL-UPS

10 HANDSTAND PUSH-UPS

IT'S FRIDAY!

THURSDAY 23APRIL09

6 ROUNDS OF

12 KB SWINGS @70/53lbs

200 METER RUN

REST 3 MINUTES BETWEEN EACH ROUND

TYLER ALMOST MET PUKIE TODAY, BUT HE FOUGHT ON AND FINISHED STRONG. NICE WORK TO EVERYONE.

WEDNESDAY 22APRIL09

FIVE ROUNDS OF THE FOLLOWING FOR TIME

250 METER ROW

10 PULL UPS

10 PUSH UPS

10 BACK SQUATS 135/95lbs

10 KB SWINGS 53/35lbs



JOHN NEAL IS WILLING TO PAY THE PRICE. THERE WERE OTHERS WHO EARNED SCARS TODAY AS WELL.

TUESDAY 21APRIL09

CALEB

8 ROUNDS OF THE FOLLOWING FOR TIME

400 METER RUN

8 WALKING LUNGES

8 BOX JUMPS (AS HIGH AS YOU CAN HANDLE)

I AM AMAZED AT THE DISPLAY OF STRENGTH SHOWN ON MONDAY. EVERYONE SET PERSONAL BESTS!

TOBY LIFTING 425LBS AT 170LBS BODY WEIGHT.

MONDAY 20APRIL09

STRENGTH

7 SETS OF 1 HEAVY DEAD LIFT

THEN

3 SETS OF 5 HEAVY SHOULDER PRESSES

TAKE PLENTY OF REST BETWEEN SETS AND BRING SOME INTENSITY!

NICE WORK TO EVERYONE WHO TOOK PART IN THIS WEEKEND'S HALF MARATHON AND 5K.

ALLI CERRUTTI, DAN CHACE, ERIC HU AND JOSH GUNTER RAN THE HALF, AND MELISSA "SCOOTER" CONNOLLY RAN THE 5K. HOPE I DIDN'T FORGET ANYONE. HERE'S SOME PICS FROM THE ACTION.