Eastside CrossFit Gym in Salt Lake City, UT
CrossFit for busy people in Salt Lake City, Utah
As many rounds as possible in 13 minutes of:
3 Squat Snatches
5 Handstand Push-ups
200m Run
Watch this outstanding instructional video on the snatch,
featuring CrossFit Connect owner Holly Gehlcken. Notice how explosively she opens her hips and how quickly she gets under the bar.
What possible fun could Holly have planned? Come find out!!
150 Wallball Shots (14/20#)
Hit a 10 foot target
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups
6 Rounds of:
5 Shoulder Presses (95% of 5 rep max)
15 Knees-to-Elbows
Watch Annie Sakamoto, one of the original “Nasty Girls” from CrossFit HQ.
Annie received the CrossFit Spirit of the Games award. Can your mom do this?
As Many Rounds as Possible in 16 Minutes of:
5 Deadlifts (215/315 lbs)
10 Jumping Alternating Lunges
25 Push-ups
Rest 1 Minute between rounds
Same as regular WOD, but try and go heavier!
Make Holly proud! (Don’t wear stupid shoes.)
1 Mile Run (as fast as possible)
Rest
Max Effort Pull-ups (max number of pull-ups without letting go of the bar)
Rest
5 Minute Hollow Body Hold (Record total time spent in the Hollow Body Position in 5 minutes)
Rest
2 Minute Max Air Squats
5-5-5-5-5
You are at Holly’s mercy!
5 Rounds of:
5 Hang Power Clean & Jerks
7 Burpees
10 False Grip Ring Rows
by Hugh Macleod
5 Rounds of:
21 Kettlebell Swings (as big as you can safely handle!)
11 Ring Dips
As a sign of appreciation, and to ultimately improve your training we have purchased access to Beyond the Whiteboard.
You should have recieved an invitation. If you have not, or you have problems, come talk to us and we’ll get you set up! So long as you are a member in good standing, we’ll pay the fee.
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
