Salt Lake City Crossfit

TUESDAY 1DEC2009

2 MINUTES OF MAX REP PULL-UPS

2 MINUTES OF MAX METERS ROW

2 MINUTES OF MAX REP PUSH PRESS @75/45lbs

2 MINUTES OF MAX REP SANDBAG GET-UPS @40/60/80lbs

REST 4 MINUTES

REPEAT

THIS CAN BE PERFORMED IN ANY ORDER YOU LIKE, OR ANY ORDER WE LIKE.

MONDAY 30NOV2009

WORK UP TO 1RM FRONT SQUAT

THEN:

3 ROUNDS FOR TIME OF:

5 FRONT SQUATS @80% OF 1RM

15 BOX JUMPS

10 RING DIPS

HERE'S SOME SWEET FOOTAGE OF THE COMPETITION. THANKS SUE!!!

SATURDAY 28NOV2009

TEAMS OF TWO. TEAMMATES ALTERNATE FULL ROUNDS

AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES

10 BURPEES

5 PULL-UPS

10 LUNGES

FRIDAY 27NOV2009

5 SETS OF 3 BENCH PRESS

THEN

4 ROUNDS OF 2 MINUTES ROW W/ 1 MINUTE REST

THURSDAY 26NOV2009

HAPPY THANKSGIVING!

WE ALL HAVE SO MUCH TO BE THANKFUL FOR! KEEP A PLACE IN YOUR THOUGHTS FOR FOLKS LIKE VI WHO ARE IN UNCOMFORTABLE SITUATIONS, AWAY FROM THEIR LOVED ONES, SO THAT WE CAN ENJOY WHAT WE HAVE.

YOUR WORKOUT TODAY? EAT TO FAILURE, REST, REPEAT. I WANT EVERYONE TO COME BACK TO THE GYM 5 POUNDS HEAVIER! ENJOY YOURSELF!

WENESDAY 25NOV2009

500 WAYS TO EARN YOUR PIE

100 SIT-UPS

100 WALL BALL SHOTS @20/14lbs

100 BURPEES

100 KB SWINGS @53/35lbs

100 SIT-UPS

SCALE IF NEEDED*********

YOU CAN SPLIT THIS UP ANY WAY YOU LIKE, JUST FINISH EVERY REP.

REGULAR HOURS TODAY! WE ARE CLOSED ON THANKSGIVING. REGULAR HOURS ON FRIDAY AND SATURDAY!

TUESDAY 24NOV2009

WHAT A DAY FOR CROSSFIT TOTALS! SO MANY PR'S! WE'RE REALLY PROUD OF YOU ALL!

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:

10 GOBLET SQUATS @53/35lb KB

10 BOX JUMPS @24/18"

15 PULL-UPS

MONDAY 23NOV2009

CROSSFIT TOTAL
3 ATTEMPTS AT A ONE REP MAX FOR EACH
BACK SQUAT
SHOULDER PRESS
DEADLIFT

STRICT FORM WILL BE ADHERED TO. SHOW US WHAT YOU CAN DO.

SATURDAY 21NOV2009

HERE'S SOME SHOTS FROM THURSDAY. AWESOME WORK!

TEAMS OF TWO

ONLY ONE TEAMMATE MAY WORK AT A TIME

100 PUSH-UPS

100 PULL-UPS

100 SIT-UPS

100 SQUATS

 

FRIDAY 20NOV2009

DEATH BY 10 METERS
WITH A CONTINUOUSLY RUNNING CLOCK, DO ONE 10 METER RUN THE FIRST MINUTE, TWO 10 METER RUNS THE SECOND, THREE THE THIRD AND SO ON, UNTIL YOU CANNOT CONTINUE.

AWESOME WORK ON THE COMPETITION LAST NIGHT! PICTURES TO COME SOON!

This week has been a little bit of a "break" after 4 weeks of more heavy lifting than usual. Now that you are "rested", get geared up for more heavy heavy starting Monday.