Archives for May,2015

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May30No Comments

ZAC

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 (Time)

21-15-9

Deadlift – 225/155#

Box Jump – 24″

HSPU
INTERMEDIATE

21-15-9

Deadlift – 185/125#

Box Jump – 20″

Hand Stand Kick Ups (12-9-6)

BEGINNER

21-15-9

Deadlift – 135/95#

Box Jump – 12″

Pushup

May30No Comments

Crossfit Great Salt Lake / May 29, 2015 at 07:48PM

Don’t forget, yoga tomorrow at 8, and then ‘Make it MATR’ from 9-11. After that a barbecue (pot luck style). See the MATR event page for details.

May29No Comments

DOUBLE UP

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

Back Squat (10-5-3-1-1-1-3-5-10)

*record heaviest single

*no failures

Metcon (AMRAP – Reps)

AMRAP 5

30 Double Unders

15 AKBS – 53/35#

May28No Comments

New photo from Facebook May 28, 2015 at 01:02PM

Thursday’s 5pm class is now normal wod. via Facebook Pages http://ift.tt/1hbMp1r
May28No Comments

Running Clock


CrossFit Great Salt Lake – Endurance

Endurance (No Measure)

3-5 Minute Row or Bike

Foam Roll

Metcon (Time)

1 Mile Run (10k Pace)

100 M Walk

4×200 M Run W/ 30 Seconds Rest Between (1 Mile Pace)

100 M Walk

1 Mile Run (5K Pace)

100 M Walk

4×200 M Run W/ 30 Seconds Rest Between (1 Mile Pace)

May28No Comments

TOTAL

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

Olympic Lifting Total (Total Weight)

May27No Comments

New photo from Facebook May 26, 2015 at 08:28PM

@jackson_gile gettin in some strict deficits …And then! Little Sydnie Lyon with the #VidBomb ha ha @lyonlady #crossfit #fitness #paleo #health #exercise #wod #gym #primal #strength #workout #kettlebell #nutrition #zone #tabata #health #fat #weights #exercise #workout #training #sport #boomers #design #resistance #overheadsquat #healthy #typography #orange #gym #crossfitfootball http://ift.tt/1Kms6uW via Facebook Pages http://ift.tt/1hbMp1r
May27No Comments

@jackson_gile gettin in some strict deficits …And then! Little Sydnie Lyon with the #VidBomb ha ha @lyonlady #crossfit #fitness #paleo #health #exercise #wod #gym #primal #strength #workout #kettlebell #nutrition #zone #tabata #health #fat #weights #exercise #workout #training #sport #boomers #design #resistance #overheadsquat #healthy #typography #orange #gym #crossfitfootball

[iframe width=”612″ height=”710″ frameborder=”0″ scrolling=”no” allowtransparency=”true” src=”http://ift.tt/1PLZqSR”][/iframe] via Original post

May27No Comments

Christine

CrossFit Great Salt Lake – WOD

Weightlifting Warm Up (No Measure)

3-5 Minute Run/Row/Bike

With PVC-

20 Pass Throughs

10 Good Mornings

10 Back Squats

10 Overhead Squats

100 Single Unders

3 Minutes of 3rd World Squat

Group

Heaving Snatch Balance (Find a 3RM)

*use a rack

*feet start and stay in squat stance

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

May26No Comments

Grace on a Rope

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

Clean Complex (PC-LH-HH-PJ) (to a MAX for complex)

Complex

Power Clean

Hang Clean

Hip Clean

2 Power Jerk

Metcon (Time)

10 CJ – 135/95

3 Rope Climb

10 CJ – 135/95

3 Rope Climb

10 CJ – 135/95