Blog

Jun03No Comments

Boobs and bros

CrossFit Great Salt Lake – WOD

3 rounds
21 cal row
15 bench press (65%)
9 box jumps

rest 5 minutes

4 min AMRAP
Situps

***dont use chalk today… or sweat 🙂 We are keeping the gym spick and span for the meet tomorrow!

Metcon (Time)

Metcon (AMRAP – Reps)

Jun02No Comments

Boooooooty!

CrossFit Great Salt Lake – WOD

5×3 Back squat (add 5 lbs)
5×3 Front squat (add 5 lbs)

4×10 Back rack walking lunges (take 10-15 lbs off from last week)

Back Squat (5×3)

Front Squat (5×3)

Back Rack Lunge (4×10)

Jun01No Comments

Sunshine and guns

CrossFit Great Salt Lake – WOD

100.80.60.40.20 Double Unders
10.8.6.4.2 OHS 135/95
5.4.3.2.1 Ring MU

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May31No Comments

The day after…

CrossFit Great Salt Lake – WOD

600 M row
10 power cleans 185/125
400 M row
8 power cleans 205/145
200 M row
6 power cleans 225/155

Metcon (Time)

May30No Comments

Memorial Day Murph!

CrossFit Great Salt Lake – WOD

Can choose to pair up in teams of 2, or do it solo.

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Break up the pullups pushups and squats as you choose

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

May27No Comments

Snatch it up

CrossFit Great Salt Lake – WOD

15 mins to find a heavy:

hang snatch + full snatch + OHS

Then:
2 rounds
10 HSPU
10 Snatch grip deadlift (use weight from your max above)

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Metcon (Time)

Hang snatch + Full snatch + OHS

May26No Comments

True Grit

CrossFit Great Salt Lake – WOD

3 round for time:
30 burpees
30 pullups
30 thrusters 75/55

Metcon (Time)

May25No Comments

Booty Booty Booty AGAIN?!

CrossFit Great Salt Lake – WOD

5×5 Back squat (5 lbs more than last week if possible)
5×5 Front Squat ( add 5 lbs if possible)
4×6 lunge (add 5 lbs if possible)

Next week we will be changing rep scheme, don’t worry, you don’t have to keep adding 5 lbs

Back Squat

Front Squat (5×5 )

Back Rack Lunge

May24No Comments

Gym NASTY

CrossFit Great Salt Lake – WOD

15 minutes
0: As many cals on the rower
1: 10 PC 135/95
2: 20 WBS 20/14
Repeat 5 times
Score is cals

Then:
30 strict chest to bars

***I AM STILL LEARNING WODIFY AND KEEP EFFING IT UP!!!! I am sorry. Enter your calories as minutes. Once people log in it doesn’t allow me to edit. Thats why yesterday we did sqaurs. and not squats. 🙁

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Metcon (Time)

May23No Comments

Bikini bod

CrossFit Great Salt Lake – WOD

12 minutes to work up to a heavy clean + 3 front squat

Rest 5 minutes

12 minutes to work up to a heavy push jerk + 2 split jerk

3×10 strict toes to bar

Clean + 3 front squar (1×1)

1 clean + 3 front squats

Push press + 2 split jerk (1×1)

1 pp + 2 sj