Salt Lake City Crossfit

TUESDAY 01SEP09

FOR TIME:

ROW 1000 METERS

21 FRONT SQUATS @115/75

21 PULL-UPS

ROW 750 METERS

15 FRONT SQUATS @115/75

15 PULL-UPS

ROW 500 METERS

9 FRONT SQUATS @115/75

9 PULL-UPS

MONDAY 31AUGUST09

75 PUSH PRESSES @95/65lbs

EVERY TIME YOU HAVE TO PUT DOWN THE BAR TO REST YOU GET A FOUL.

EACH FOUL = 250 METER ROW

FOULS MUST BE COMPLETED IMMEDIATELY.

FRIDAY 28AUGUST09

4 ROUNDS FOR TIME OF:

25 WEIGHTED SIT-UPS @20/14lb medIcine ball

12 CLAPPING PUSH-UPS

5 BACK SQUATS @BODYWEIGHT

200 METER RUN

THURSDAY 27AUGUST09

PUSH JERK

3 SETS OF 5

GO HEAVY

THEN:

ROW 2000 METERS

WEDNESDAY 26AUGUST09

NATE

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:

2 MUSCLE-UPS

4 HANDSTAND PUSH-UPS

8 KB SWINGS @70/53lbs

TUESDAY 25AUGUST09

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:

5 THRUSTERS @95/65lbs

7 HANG POWER CLEANS @95/65lbs

10 SUMO DEADLIFT HIGH-PULLS @95/65lbs

MONDAY 23AUGUST09

CHOOSE ONE

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 ONE LEGGED SQUATS, ALTERNATING
15 PULL-UPS

SATURDAY 22AUGUST09

4 ROUNDS FOR TIME OF:

400 METER RUN

30 BOX JUMPS @24/18"

20 PUSH-UPS

10 PULL-UPS


SALT LAKE CITY CROSSFIT RUNNING! SUNDAY AT 8 A.M, WE WILL MEET AT THE WHITE PINE TRAILHEAD UP LITTLE COTTONWOOD CANYON. WE WILL HEAD UP TO WHITE PINE LAKE. PLAN ON BEING ON THE TRAIL FOR SEVERAL HOURS, SO BRING PLENTY OF WATER (60 oz OR MORE).

DIRECTIONS AND DESCRIPTION

FRIDAY 21AUGUST09

LUNGE 100 FEET
21 PUSH-UPS
21 SIT-UPS
LUNGE 100 FEET
18 PUSH-UPS
18 SIT-UPS
LUNGE 100 FEET
15 PUSH-UPS
15 SIT-UPS
LUNGE 100 FEET
12 PUSH-UPS
12 SIT-UPS
LUNGE 100 FEET
9 PUSH-UPS
9 SIT-UPS
LUNGE 100 FEET
6 PUSH-UPS
6 SIT-UPS

THURSDAY 20AUGUST09

FIVE ROUNDS FOR TIME OF:

15 PULL-UPS

15 OVERHEAD SQUATS @95/65#