Salt Lake City Crossfit

WEDNESDAY 03MARCH2010

3 ROUNDS FOR TIME

10 SQUAT CLEANS @135/95lbs

4 ROUNDS OF CINDY (1 ROUND = 5 PULL UPS, 10 PUSH-UPS, 15 SQUATS)

Each round will look like / 10 squat cleans, 5 pull ups, 10 push ups, 15 squats, 5 pull ups, 10 push ups, 15 squats, 5 pull ups, 10 push ups, 15 squats, 5 pull ups, 10 push ups, 15 squats.

TUESDAY 02MARCH2010

HERE'S THE FOURTH WORKOUT FROM THIS WEEKEND'S SECTIONALS. ENJOY

4 ROUNDS FOR TIME

750 METER ROW

30 DOUBLE UNDERS

15 BURPEES

MONDAY 01MARCH2010

CROSSFIT TOTAL

BACK SQUAT 3 SETS OF 1

STRICT PRESS 3 SETS OF 1

DEADLIFT 3 SETS OF 1

IT'S BEEN A BUSY WEEKEND FOR SLC CROSSFIT MEMBERS!

JOSH MARKHAM, TOBY TUTTLE AND RENEE LETA TOOK PART IN THE TACKLE THE TOWER FIGHT FOR AIR CLIMB. YOU GUYS POST YOUR TIMES TO COMMENTS. I KNOW YOU DID AWESOME!

JUSTIN DICKSON, ALLI CERRUTI AND MIKE MALLIN COMPETED IN THE CROSSFIT GAMES SECTIONALS BOTH DAYS THIS WEEKEND. FOUR BRUTAL WORKOUTS IN 2 DAYS!  JUSTIN PLACED 6TH, ALLI PLACED 15TH AND MIKE IN 71ST. HOPEFULLY WE'LL GET SOME PICTURES SOON. GET ON THE COMMENTS AND TELL YOUR STORY!

HERE'S MORE INFO AND A VIDEO FROM SATURDAY. UNFORTUNATELY OUR COMPETITORS ARE NOT SEEN IN ANY OF THE FOOTAGE. I THINK THE CAMERA MAN WAS PLAYING FAVORITES. I'M JUST SAYIN.

80's WORKOUT PHOTOS

 

 

SATURDAY 26JAN2010

IN TEAMS OF TWO

4 ROUNDS

90 SECONDS OF PULL UPS

90 SECONDS OF PUSH PRESS (65/45)

RUN 200 METER

EACH ROUND WILL BE SIX MINUTES. REST PERIOD WILL BE THE REMAINING TIME AFTER THE RUN. ONLY ONE PERSON WORKS AT A TIME.  THE RUNS ARE DONE TOGETHER

GOOD LUCK TO ALLI, MALLIN AND JUSTIN!

FRIDAY 25FEB2010

70/80'S WORKOUT DAY. DRESS APPROPRIATELY!

3 sets of 3 Bicep curls

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES

5 SUMO DEALIFT HIGH PULLS @95/65

10 BOX JUMPS @24/18"

20 LUNGES

BRING IT!

THURSDAY 25FEB2010

200 PUSH-UPS (Full range of motion. No garbage, or there will be suffering.)

EVERY MINUTE ON THE MINUTE PERFORM 5 KNEES TO ELBOWS

WENESDAY 24FEB2010

SHOULDER PRESS

3,3,3,2,2,1,1,1 REPS TO WORK UP TO 1RM

THEN

ANNIE

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

DOUBLE UNDERS

SIT-UPS

TUESDAY 23FEB2010

SQUATS 80-40-20-40-80

KB SWINGS 40-20-10-20-40

PULL-UPS 20-10-5-10-20

FOR TIME

FIRST ROUND LOOKS LIKE: 80 SQUATS, 40 SWINGS, 20 PULL-UPS.

Gary "Gmac" MacDonald, qualifies to race Jackson Hole World Championship. Nice work.

 

MONDAY 22FEB2010

FRONT SQUAT

5 SETS OF 3

THEN:

4 ROUNDS FOR TIME

10 THRUSTERS @65/45lbs

10 BOX JUMPS @30/20lbs