Archives for Mar,2017

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Mar31

Earn your pancakes

CrossFit Great Salt Lake – CrossFit

Be my partner! (Time)

10 rounds with a partner*

50 double unders

40 sit ups

30 squats

20 pushups

10 pullups

*one partner working at a time, reps may be partitioned as desired between partnersip. 30 minute time cap.

Mar30

Out Like a Lion

CrossFit Great Salt Lake – CrossFit

Warm-up (No Measure)

Work on Your Goat

EMOM for 12:00

1. :30 double unders

2. :30 of a weakness, your choice

3. :30 of chest to bar

4. :30 of a weakness, your choice
Remember, we’ll be doing squats, box jumps, and ring dips later today (so don’t pick those things as your weakness!)

Metcon (Time)

21-15-9*

Goblet squats 53/35

Box jumps 24/20

*Farmer carry (53/35) down and back length of gym between each completed set of box jumps.

Metcon (AMRAP – Reps)

3 x max effort strict ring dips

Score is total reps.

Mar29

The Seven


CrossFit Great Salt Lake – CrossFit

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Women’s weight is 95# on thrusters, 175# on Deadlift, and 53# on Kettlebell.

Mar28

Hurry, now rest


CrossFit Great Salt Lake – Competitors

Metcon (AMRAP – Reps)

Every 5:00 for 4 Rounds

Run 400 meters

20 Wallballs

15 Russian Kettlebell Swings 70/53

Rest 2:00, then as many Muscle Ups (rings or bar) as possible in 5:00. Scale options are chest-to-bar, or a muscle up progression.
Score is muscle ups.

Mar28

Be Wise, Three Tries

CrossFit Great Salt Lake – CrossFit

Warm-up

10 Burpees

10 Push Ups

10 PVC Pass Throughs

10 Star Jumps

Repeat

Pick an area you need to stretch or roll out. If your feet/ankles/calves tend to be tight, roll out your feet. If your shoulders need some work before snatching, do some banded shoulder stretches.

Snatch (1-1-1-1-1)

Spend 15:00 working up to a heavy snatch. You will only be allowed three misses, so make wise jumps.

Clean and Jerk (1-1-1-1-1)

Spend 15:00 working up to a heavy clean and jerk. You will only be allowed three misses today, so as you work up, make wise jumps.

Metcon (Time)

800 meters for time.

Mar27

“Jackie”

CrossFit Great Salt Lake – CrossFit

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Women’s weight is 35#

Metcon (Weight)

Max Weight Pistols

1-1-1-1-1
These are generally done with Kettlebells, although you could use a plate or dumbbells as well. If you do not have pistols yet, pick an appropriate progression and do a total of 40 of those.

Mar26

Barbells and Bikini Bods

CrossFit Great Salt Lake – CrossFit

Warm-up

Row for 2:00

10 PVC Pass-throughs

10 Hollow Body Rocks

10 Tuck Jumps

10 Push ups

Run 400 meters

1 Shoulder Press + 2 Push Press + 4 Jerks (1-1-1-1-1)

Work up to your heaviest set.

Metcon (Time)

ABS of STEEL

100 Flutter Kicks

1:00 Plank Hold

75 Russian Twists* 45/25

1:00 Side Plank Hold (L)

50 Weighted Sit Ups 45/25

1:00 Side Plank Hold (R)

25 Weighted Sit-Up/Russian Twist Combo 45/25
For russian twists, one rep is a twist to each side.

For sit-up/twist combo, one rep is a sit-up plus a twist to each side.

Mar24

Super Saturday


CrossFit Great Salt Lake – CrossFit

Metcon (AMRAP – Reps)

With a partner

AMRAP in 30 minutes

30 power cleans 95/65

30 burpees*

*every 5:00, both partners head out on 400 meter farmer carry 53/35
One partner working at a time. Both partners must have returned from the farmer carry before resuming reps. Score is total of burpees and power cleans, farmer carry are not included in score.

Mar23

CrossFit Games Open 17.5

CrossFit Great Salt Lake – CrossFit

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Mar22

All the Fitness

CrossFit Great Salt Lake – CrossFit

Metcon (Time)

10 Dumbbell Thrusters 50/35

15 Box Jumps 24/20

5 Burpees

10 Dumbbell Shoulder to Overhead 50/35

15 Box Jumps

5 Burpees

10 Dumbbell Power Cleans 50/35

15 Box Jumps

5 Burpees