Salt Lake City Crossfit

MONDAY 01JUNE09

7 SETS OF 2 OVERHEAD SQUATS

5 SETS OF 3 WEIGHTED OR DIFFICULT PULL-UPS

SATURDAY 30MAY09

TEAM MURPH

YOU CAN DO THIS SOLO OR IN TEAMS OF UP TO THREE.

FOR TIME:

1 MILE RUN

100 PULL-UPS

200 PUSH-UPS

300 SQUATS

1 MILE RUN

ALL TEAM MEMBERS MUST TAKE PART IN THE RUN, THE REST CAN BE DIVIDED AMONG TEAMMATES AS YOU LIKE.

IN HONOR OF NAVY LIEUTENANT MICHAEL MURPHY, 29, WHO WAS KILLED IN AFGHANISTAN JUNE 28th, 2005.

FRIDAY 29MAY09

DT

FIVE ROUNDS FOR TIME OF:

12 DEAD LIFTS @155/115lbs

9 HANG POWER CLEANS @155/115lbs

6 PUSH JERKS @155/115lbs

IN HONOR OF USAF SSgt TIMOTHY P. DAVIS, 28, WHO WAS KILLED ON FEBRUARY 20, 2009 SUPPORTING OPERATIONS IN OEF.

THURSDAY 28MAY09

MICHAEL
3 ROUNDS FOR TIME OF:

RUN 800 METERS

50 BACK EXTENSIONS*

50 SIT-UPS

We will sub superman style back extensions on the floor due to our limited number (we've got the one) of GHDs.

IN HONOR OF NAVY LIEUTENANT MICHAEL McGREEVY, 30, WHO WAS KILLED IN AFGHANISTAN JUNE 28, 2005.

WEDNESDAY 27MAY09

BADGER

3 ROUNDS FOR TIME OF:

30 SQUAT CLEANS @95lbs

30 PULL-UPS

RUN 800 METERS

IN HONOR OF NAVY CHIEF PETTY OFFICER MARK CARTER, 27, WHO WAS KILLED IN IRAQ DECEMBER 11, 2007.

TUESDAY 26MAY09

RANDY

75 POWER SNATCHES @75lbs FOR TIME

IN HONOR OF RANDY SIMMONS, 51, A 27 YEAR LAPD VETERAN AND SWAT TEAM MEMBER WHO WAS KILLED FEBRUARY 6, 2008 IN THE LINE OF DUTY.

MONDAY 25MAY09

MEMORIAL DAY

Remember all the soldiers who have lost their lives to keep our freedom and our country safe.

NOON CLASS ONLY TODAY

THIS WEEK WE WILL DO THE CROSSFIT HEROES WORKOUTS. THESE WORKOUTS ARE NAMED AFTER FALLEN HEROES IN THE MILITARY, POLICE AND FIRE DEPARTMENTS.

JT

21-15-9 REPS FOR TIME

HANDSTAND PUSH-UPS

RING DIPS

PUSH-UPS

IN HONOR OF PETTY OFFICER 1ST CLASS JEFF TAYLOR, WHO WAS KILLED IN AFGHANISTAN JUNE 2005.

SATURDAY 23MAY09

AMRAP IN 20 MINUTES:

200 METER KB FARMER CARRY

20 WALL BALL

20 SIT UPS

20 PUSH UPS

FRIDAY 22MAY09

OVERHEAD STRENGTH

135/95lbs

3 ROUNDS

ONE BAR, ONE WEIGHT

1 SHOULDER PRESS/ 3 PUSH PRESSES/ 5 PUSH JERKS.
REST AT LEAST 2 MINUTES BETWEEN ROUNDS.

ONCE YOU START THE SHOULDER PRESS, DO NOT PUT THE BAR DOWN.

EACH TIME YOU PUT THE BAR DOWN IS ONE FOUL.

FOUL = 25 KNEES TO ELBOWS

THURSDAY 21MAY09

5 ROUNDS FOR TIME:

30 DOUBLE UNDERS

15 HANDSTAND PUSH-UPS


I know quite a few of you are training for events this summer, so get on the comments page and tell us about it. Also, let us know what you think of getting a group together every couple of weeks for some Crossfit endurance workouts or trail runs.