Mt Olympus CrossFit, Salt Lake City, Utah
CrossFit in Salt Lake City and Millcreek for busy people
Intermediate 15 min AMRAP
Beginner 12 min AMRAP
5 Clean & Jerks
7 Toes-to-Bars
12 Wall Ball (2 For 1)s
5 rounds of:
20 Double-unders (sub singles 3 for 1)
15 Push-ups
10 Squats
We all get injured at some point. K-Star has a plan!
Beginner: 3 Rounds
Intermediate: 4 Rounds
15 Romanian Deadlifts (55/75#)
12 Windshield Wipers
10 Push Press (55/75#)
4 Rounds of:
15 Tuck Jumps
12 Floor Wipers
10 Push-ups
Are you anormal? Test and retest
Thanks to everyone who joined us in our Memorial Day Murph workout yesterday.
Click here for all the glorious pictures!
Dr. Feelgood
3 Rounds of:
15 Squats
15 Push-ups
15 Pull-ups
15 Straight-let Sit-ups
15 Back Extensions
3 Rounds of:
15 Squats
15 Push-ups
15 Pull-ups
15 Hollow Rocks
15 Supermen
“When you are in a bad position, you have pain.” K-Star
Improve your bad positions today.
We need volunteers for a booth at the Dirty Dash on June 2nd from 8am-3pm. The race is sold out, but you can run if you volunteer. Sign up in the gym. Food and other swag will be provided.
5 rounds for time of:
100 m Sprint
20 Kettlebell Sumo Deadlift High-pulls (53/70#)
100 m Sprint
20 Kettlebell HeartBeat (35/53#)
100 m Sprint
20 Kettlebell Goblet Squats (53/70#)
Post total time.
20 minutes, as many rounds as possible of the CrossFit WOD
Use a gallon jug full of water for a weight (8 pounds) if you don’t have a kettlebell
Work on those calves! Bonus points to Dr. Lisa for answering yesterday’s question–Your filet mignon is the psoas major!
If you have what it takes, join us at Sugarhouse Park on Memorial Day for a CrossFit tribute to our fallen men and women.
We will be doing the original CrossFit Hero workout “Murph” named in honor of Navy Lieutenant Michael Murphy.
Bring your own 20# weighted vest, body armor, or rucksack to compete for prizes.
Anyone can enter and there is no entry fee.
You can do “Murph” alone or in teams. The only cost is your sweat.
Workouts will begin at 8am, 9am and 10am. The hardcore firebreathers will be there at 7:00am to help Tommy set up the pull-up rig!.
Bring your friends and family! We will assemble teams at the site for those who don’t yet have the fitness level to do it solo.
We’re doing the workout for pride and The Dirty Dash has donated prizes with guaranteed entry to the sold-out race on June 2nd:
Achiva Native Energy will be on hand to keep everyone fueled for this grueling workout.
Hosted by join Ute CrossFit and CrossFit Mt Olympus
In anticipation of our future CrossFit Kids program, we are please to announce the opening of our portable child center! The child center is open anytime, so long as it isn’t being used for hammer strikes or flips for distance.
Our childcare center is now open!
5 Rounds of:
10 Thrusters (65/95#)
20 Sit-ups
5 Rounds of:
10 Burpees
20 Sit-ups
Open your filet mignon
We will be joining Ute CrossFit on Monday for CrossFit-style Memorial Day Workout. Murph begins at 7:30. Reserve your spot today.
15 min AMRAP
15 Squat Snatches (65/95#)
15 Ring Push-ups
15 Box Jumps
15 min AMRAP (As many rounds as possible)
1 Push-up
1 Sit-up
1 Squat
Add 1 rep each round. Continue until the 15 minutes have passed.
This one will need some icing down afterwards.
200 m Overhead Walking Lunges (Beginner: 10/15#; Advanced 25/45#)
After every 10 lunges, do 3 burpees. (Advanced: 10 Burpees)
If your name isn’t Grant, you may want to turn down the sound on this video!
200 m Overhead Walking Lunges (Hold a weight overhead)
After every 10 lunges, do 3 burpees. (Advanced: 10 Burpees)
Find a 30 gallon trash can, fill it with ice, and sit in it as long as you can tolerate.
Or, hit the Ugly Four and mobilize those legs.
5 Rounds of:
5 Handstand Push-ups
15 Wallballs
5 Inverted Push-ups (put your feet up on a chair or some other elevated surface)
15 Tuck Jumps (jump so your knees go chest high)
Get those elbows and shoulders ready to go overhead
After Dr Andy’s nutrition class, get back to your CrossFit roots with Fran, the original CrossFit girl.
Fran
21-15-9 reps of:
Thrusters
Pull-ups
