Salt Lake City Crossfit

WEDNESDAY 30JUNE09

SQUAT CLEAN

5 SETS OF 1

HEAVY

THEN:

10 X 100 METER ROW

30 SECOND REST BETWEEN EFFORTS.

FAST

TUESDAY 30JUNE09

DONKEY KONG

21-15-9 REPS FOR TIME OF:

BURPEES
KB SWINGS @53/35lbs
BOX JUMPS @24/18"

MONDAY 29JUNE09

CROSSFIT TOTAL

BACK SQUAT

SHOULDER PRESS

DEAD LIFT

3 ATTEMPTS OF EACH.

I KNOW WE DID THIS RECENTLY, BUT WE AS A GYM REALLY NEED IT. GET STRONG!

SATURDAY 27JUNE09

TEAMS OF TWO
COMPLETE ONE TASK AT A TIME.
 OTHER THAN THAT,

BREAK IT UP ANY WAY YOU LIKE.

ONLY ONE PARTNER MAY WORK AT A TIME.

1000 METER ROW

200 LUNGES

200 SIT-UPS

400 METER FARMER'S CARRY @53/35lb KB IN EACH HAND

200 PUSH-UPS

200 PUSH PRESSES @65/35lbs

1000 METER ROW

FRIDAY 26JUNE09

I just wanted to give a few people big props for attendance.  Shawn Crumley for coming 20 out of 30 days, and Pip Hunt & Josh Markham with 18.  Way to go.  There were quite a few with 15-16 days.  Thats hardcore!    

For all of you who are coming a lot and not so much.  Be sure to take time to do some stretching.  If you finish your wod in 15, wait like 5-10 and spend about 10-20 stretching, and digging into those uncomfortably tight and achy spots. Its all about preventive medicine.  Taking care of yourself so things don't happen.  Have a great weekend.

Vi

"NICOLE"

AMRAP IN 20 MINUTES OF:

400 METER RUN

MAX REP PULL-UPS

There has also been a lot of pull ups this week, so take care of your hands this weekend.  

1. Soak hands till pruned.  file with pumice or foot style cheese grater.
2. Dry hands off.   
3. Lather up with lotion a few times throughout the day. 

THURSDAY 25JUNE09

AMRAP IN 20 MINUTES OF:

5 THRUSTERS @95/65

7 HANG POWER CLEANS @95/65

10 SUMO DEADLIFT HIGH-PULLS @95/65

WEDNESDAY 24JUNE09

With a continuously running clock, do one pull-up the first minute, two pull-ups the second, three pull-ups the third and so on until you are unable to continue.

Then, without rest:

Do the same with strict presses @95/65lbs

Then, without rest:

Do the same with burpees.

Post max reps for each to comments!

TUESDAY 23JUNE09

5 SETS OF 3

 HEAVY

 FRONT SQUATS

MONDAY 22JUNE09

THREE ROUNDS FOR TIME:

400 METER RUN

21 KB SWINGS @53/35lbs

12 HANDSTAND PUSH-UPS

Everyone make sure to set up a profile on crossfit leaderboard.

SATURDAY 20JUNE09

IN TEAMS OF TWO.

BREAK IT UP ANY HOW YOU LIKE,
BUT ONLY ONE PARTNER MAY WORK AT A TIME.

ROW 2000 METERS

100 BURPEES

50 PULL-UPS

100 SIT-UPS

50 BOX JUMPS

100 WALL BALL SHOTS

RUN 1 MILE