Salt Lake City Crossfit

TUESDAY 20OCT2009

5 ROUNDS FOR TIME OF:

10 CLAPPING PUSH UPS

10 PULL-UPS

20 METER BROAD JUMPS

I'm really impressed by everyone's performance on the front squat and 2000 meter row WOD. Everyone really dug deep on the row and pulled some amazing times. Grant pulled a 6:51 for the guys, and Jessi pulled 8:17 for the girls. Lot's of other great times were pulled, and Steph and Linda really stepped up to the plate on their 1 mile runs. I've been dealing with some computer problems, but they should be fixed soon so I can start putting up pictures again. Nice work everybody.

MONDAY 19OCT2009

3 SETS OF 5

FRONT SQUATS

THEN:

2000 METER ROW FOR TIME

FRIDAY 16OCT2009

WORK UP TO 3 REP MAX PUSH PRESS

THEN

5 ROUNDS FOR TIME OF:

2 PUSH PRESSES @3RM

10 BURPEES

250 METER ROW

THURSDAY 15OCT2009

4 ROUNDS FOR TIME:

400 METER RUN

15 PULL UPS

25 PUSH UPS

15 BOX JUMPS @24/18"

WEDNESDAY 14OCT2009

CROSSFIT TOTAL

BACK SQUAT

SHOULDER PRESS

DEADLIFT

3 ATTEMPTS FOR YOUR HEAVIEST SINGLE ON EACH.

TUESDAY 13OCT2009

ELIZABETH

21-15-9 REPS FOR TIME OF:

SQUAT CLEAN @135/95lbs

RING DIPS

MONDAY 12OCT2009

FRAN

21-15-9 REPS FOR TIME OF:

THRUSTERS @95lbs

PULL-UPS

SATURDAY 10OCT2009

800 METER RUN

100 LUNGES (FIRST 50 WITH KB IN LEFT HAND, LAST 50 WITH KB IN RIGHT HAND)

50 BURPEES

100 BALL TOSSES (WALL BALL MINUS THE SQUAT)

800 METER RUN

FRIDAY 09OCT2009

ALL FOR TIME

1 MILE RUN

THEN

3 ROUNDS

15 BODYWIEGHT DEAD LIFTS

10 KB FLOOR PRESSES @53/35 (5 EACH ARM)

THEN

1 MILE RUN

THURSDAY 06OCT2009

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:

200 METER RUN

21 WALL BALL @20/14lbs

15 KB SWINGS @53/35lbs