Salt Lake City Crossfit

Saturday July 31

Strength:

Back Squat -- 3x5

WOD:

5 rounds for time:

5 handstand push ups

15 boxjumps 24/18

So, I was looking for some awesome male gymnastics video and I ended up watching a ton of gymnastics bloopers and laughing really hard all by myself. My wife had to ask me what I was laughing at all alone! My personal favorites: the cycling one and the pole vaulting one.

FRIDAY 31JULY09

NICOLE

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:

RUN 400 METERS

MAX REP PULL-UPS

If your hands are still torn up, we will consider substitutions.



SALT LAKE CITY CROSSFIT RUNNING
This week we will meet on Sunday at 11 a.m at the trailhead across the street from Hogle Zoo. Just head east just past the zoo, and the trailhead has a small parking lot on the north side of the road. Bring water. Hope to see you then.

THURSDAY 30JULY09

TJ

TEAMS OF TWO, OR SOLO.(SOLO HAS 45 MINUTE CUTOFF)

1000 METER RUN

90 SQUATS

80 GRASSHOPPERS

70 PUSH-UPS

60 KB SWINGS @53/35lbs

50 BURPEES

40 PULL-UPS

30 WALL BALL SHOTS @20/14lbs

20 THRUSTERS @135/95lbs

10 SQUAT BOX JUMPS @24/18"

THIS WORKOUT IS IN HONOR OF THOMAS MAROVICH, U.S FOREST SERVICE FIREFIGHTER, WHO WAS KILLED IN A RAPPELLING ACCIDENT ON JULY 21, 2009.

Here's some pics from yesterday's action at noon.

WEDNESDAY 29JULY09

AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES OF:

200 METER RUN W/45/25lb PLATE

10 BURPEES

5 DEADLIFTS @ BODYWEIGHT


OR

RUN OR ROW 10K

TUESDAY 28JULY09

With a continuously running clock do one 135/95lb clean and jerk the first minute, two clean and jerks the second minute, three the third minute...continuing as long as you are able.

MONDAY 27JULY09

CINDY

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:

5 PULL-UPS

10 PUSH-UPS

15 SQUATS

OR

MARY
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
5 HANDSTAND PUSH-UPS
10 SINGLE LEG SQUATS, ALTERNATING
15 PULL-UPS

MATT BEALS, WARMING UP FOR SOME HILL REPEATS.

ERIC HU, FEELING THE EFFECTS.

SATURDAY 25JULY09

YES, WE ARE OPEN REGULAR HOURS TODAY.

WOD
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
10 WALL BALL SHOTS @20/14lbs
10 SIT-UPS
10 KB SWINGS @TBD

SALT LAKE CITY CROSSFIT RUNNING.
7 A.M SHARP
STAY FOR AS LITTLE OR AS LONG AS YOU LIKE.
DIRECTIONS

View

FRIDAY 24JULY09

LYNNE

FIVE ROUNDS FOR MAX REPS OF:

BODY WEIGHT BENCH PRESS

PULL-UPS

THURSDAY 23JULY09

DT
5 ROUNDS FOR TIME
12 DEADLIFTS @155lbs
9 HANG POWER CLEANS @155lbs
6 PUSH JERKS @155lbs

WEDNESDAY 22JULY09

10 ROUNDS FOR TIME OF:

10 WALL BALL SHOTS @20/14lbs

10 KNEES TO ELBOWS

What are you eating for your post workout meal? What should you eat? Robb Wolf sheds some light on the subject.

 CLICK HERE


Tessa Fowler goes for some big KB swings.