Salt Lake City Crossfit

THURSDAY 31DEC2009

50-40-30-20-10 REPS FOR TIME

ROW (FOR CALORIES) @DAMPER 10

WEIGHTED SIT-UPS @25/10lbs

WEDNESDAY 30DEC2009

DIANE

21-15-9 REPS FOR TIME 

DEADLIFT @225lbs

HANDSTAND PUSH-UPS

TUESDAY 29DEC2009

5 SETS OF 5 STRICT PULL-UPS OR WEIGHTED PULL-UPS

THEN

250 LUNGES FOR TIME

EVERY MINUTE ON THE MINUTE YOU MUST DO 5 RING DIPS

 

MONDAY 28DEC2009

USE 3 ATTEMPTS TO WORK UP TO SQUAT CLEAN 1 REP MAX

THEN:

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES

5 SQUAT CLEANS @75% OF 1RM

20 DOUBLE UNDERS

SATURDAY 26DEC2009

5 ROUNDS

10 KB PUSH PRESS

10 BURPEES

10 WALL BALL SIT UPS

10 BROAD JUMPS

THURSDAY 24DEC2009

MAX REP TIRE FLIPS IN 3 MINUTES

MAX REP SANDBAG GET UPS IN 3 MINUTES

MAX REP PUSH PRESSES @95/65lbs IN 3 MINUTES

MAX REP HANG POWER CLEANS @95/65lbs IN 3 MINUTES

MAX REP MEDICINE BALL SLAMS @20/14lbs IN 3 MINUTES

NO REST BETWEEN ROUNDS.

ONE LAST WORKOUT BEFORE CHRISTMAS.

 

WEDNESDAY 23DEC2009

3 ROUNDS FOR TIME

100 GRASSHOPPERS

50 WALL BALL SIT UPS @20/14lbs (ESSENTIALLY A WEIGHTED SIT-UP WHERE, AT THE TOP OF      THE SIT-UP, YOU THROW THE MED BALL TO A TARGET ABOUT 5 FEET HIGH ON THE WALL. DO YOUR SIT UP IN THE SAME AREA YOU USUALLY DO WALL BALL.)

25 PULL-UPS

50 DOUBLE-UNDERS

100 AIR SQUATS

 

TUESDAY 22DEC2009

50 BENCH PRESSES @135/95lbs FOR TIME

EVERY TIME YOU HAVE TO RACK THE BAR YOU WILL DO 7 BURPEES

THEN:

5 MINUTE ROW FOR METERS

 

 

MONDAY 21DEC2009

3 ROUNDS FOR TIME OF:

30 KB SWINGS

20 WALKING LUNGES WITH KB IN LEFT HAND

20 WALKING LUNGES WITH KB IN RIGHT HAND

10 LEFT ARM KB PUSH PRESSES 

10 RIGHT ARM KB PUSH PRESSES

YOU WILL NEED ONE KETTLEBELL @53/35lbs

SATURDAY 19DEC2009

IN TEAMS OF TWO

50 DOUBLE UNDERS

100 BURPEES

50 DOUBLE UNDERS

100 WALL BALL THROW (WB minus the squat)

50 DOUBLE UNDERS

100 BOX JUMPS

50 DOUBLE UNDERS

ONLY ONE PERSON CAN WORK AT A TIME