Archives for May,2016

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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

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


Metcon (Time)

Hang snatch + Full snatch + OHS

May261 Comment

Hello world!

Welcome to WordPress. This is your first post. Edit or delete it, then start blogging!

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


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

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. 🙁


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

May20No Comments

Happy Birthday MAMA RUPP Dirty 30 (She is forever 30)

CrossFit Great Salt Lake – WOD

30 BJ 24/20
30 C2B
30 FS 115/75
30 PP 115/75
30 TTB
30 Burpees
30 DU

Metcon (Time)

May19No Comments

Heres to you Tom

CrossFit Great Salt Lake – WOD

EMOM 12:
2 Snatches at 70-75% (Add weight from last week)

1 clean and jerk at 70-75%

Snatch and clean can be any style… you’re welcome James

2 min DU
rest 1 min
2 min DU
***Add DU total to your comments, because I am special and programmed this weird. THANKS!

Snatch (12×2)

Clean and Jerk (12×2)