Archives for Apr,2015

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Apr30No Comments

RUNNING CINDY


CrossFit Great Salt Lake – WOD

Running Warmup (No Measure)

2 Minute Airdyne

20 Frankenstein

Butt Kicker – down & back

20 Knee Hug Walk

10 Leg Swing – L/R & F/B

20 Jump Squat

10 Burpee w/ Toe Tap

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

RUN 400

2 ROUNDS OF CINDY

Cindy = 5 Pullup

10 Pushup

15 Squat

Apr29No Comments

New photo from Facebook April 29, 2015 at 10:50AM

Also don’t let me forget that our very own Zach Ludlow will also be running in the Meltdown at 11am. Let’s go cheer these folk on. via Facebook Pages http://ift.tt/1hbMp1r
Apr29No Comments

New photo from Facebook April 29, 2015 at 10:35AM

Saturday at 12:15pm in park city at the Olympic park, Steph Hahn and Jeremy Smith will be competing in the Mountain Meltdown. Show your support as they run up the face of the Olympic ski jump as just one of their workouts. via Facebook Pages http://ift.tt/1hbMp1r
Apr29No Comments

DIANE

CrossFit Great Salt Lake – WOD

The Clydesdales (No Measure)

2 Minute FAST row

2 Minute airdyne

2 Minute jump rope

10 scorpions

5 “Troys”

10 Squat to toe touch

10 Leg swings per side

10 Rapid toe touch

Foam roll low back and hamstrings

Deadlift (Build to a TNG 5RM)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*9 MIN CAP*

*Scale to finish under the cap

*Every rep not completed is

a 1 second penalty added to cap

Apr28No Comments

Black Lung

CrossFit Great Salt Lake – WOD

Squat/Push/Jump (No Measure)

3-4 min row/airdyne/run

3 ROUNDS

10 air squat

3 wall walk

50 single under

Metcon (Time)

30 ROUNDS

5 Burpee

1 Muscle Up – Bar or Ring

Apr27No Comments

New photo from Facebook April 27, 2015 at 06:51AM

Hey guys!
Our very own Katie is teaching a 2 hour yoga workshop this Sunday at Snowbird. Missing Wednesday yoga? Unable to make it to Saturday yoga? Problem solved! Go support her at the most beautiful place to practice yoga! via Facebook Pages http://ift.tt/1hbMp1r
Apr27No Comments

HAPPY B-DAY MISTY!

CrossFit Great Salt Lake – WOD

Go-Getter Warm Up (No Measure)

5 Minute Run, Row or Bike

2 Minute Med Ball Toss W/ Partner

20 Band Pull-Aparts

10 Side Lunges

10 Squat Jumps

20 Mountain Climbers

Metcon (Time)

31 power clean – 135/95#

31 situp

31 double under

31 box jump – 24/20″

31 pullup

31 back rack bb lunge – 135/95#

Apr24No Comments

THROWBACK FRIDAY

CrossFit Great Salt Lake – WOD

Squat/Push/Jump (No Measure)

3-4 min row/airdyne/run

3 ROUNDS

10 air squat

3 wall walk

50 single under

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
*compare to 1/30/15*

Best M&F scores

Josh Yamamoto – 316 RX

Boss Lady – 446 RX

Apr23No Comments

THROWBACK THURSDAY

CrossFit Great Salt Lake – WOD

Pump Dragon Warm Up (No Measure)

-1 lap around GSL building

-15 Pass Throughs w/ Band

3 Rounds-

5 Kb deadlift

5 russian swing

5 Ring Rows

2 Wall Walks

Behind The Neck Jerk (TO A MAX)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*compare to 12/9/14*

Best M&F Jerk

Jeff Kennington – 235

Jonesy Jones – 235

Nate Johnson – 235

Brooke Christen – 175

Best Helen

Sage Sawyer – 9:49 RX

Brooke Christen – 9:49 RX

Apr22No Comments

THROWBACK WEDNESDAY

CrossFit Great Salt Lake – WOD

QUADZILLA warmup (No Measure)

500 M Row

10 dynamic lunges

10 squat to toe touches

W/bar

10 good mornings

10 deadlifts

10 front squats

10 back squats

Foam roll low back, hamstrings, and quads

Front Squat (to a 3RM)

Metcon (Time)

50 thrusters at 50% 3RM

Front Squat, every 2 minutes

complete 5 burpees.
*Compare to 9/23/14*

Best M & F 3RM

Rob Tomsick – 210#

Misty Newman – 125#

Best Metcon Time

Justin Tomison – 15:48 RX