Mt Olympus CrossFit, Salt Lake City, Utah
CrossFit in Salt Lake City and Millcreek for busy people
30 June 2012
Round 1:
Back Squat Max Reps ( 155/225#)
10 Knees to elbows
4 x 50m Run
Rest 3 minutes
Round 2:
Front Squat Max Reps (105/155#)
10 Knees to elbows
4 x 50m Run
Rest 3 minutes
Round 3:
Overhead Squat Max Reps (65/95#)
10 Knees to elbows
4 x 50m Run
Record total squat reps and overall time
Pick one of the weekday WODs you haven’t done.
Do NOT mess with the 9am class!
29 June 2012
3 Rounds:
5 Power Snatches (AHAP)
Max reps strict chin-ups (palms facing)
then do
6 Rounds of:
10 Overhead Lunges (25/45# plate)
10 m Bear Crawl
10 KB Swings (53/70#)
5 Rounds of:
20 m Bear Crawl
10 Overhead Lunges (hold something overhead)
15 Sit-ups
This is why we have post-it notes in the office!
28 June 2012
3 x 5 Back Squats
followed by:
Every minute, on the minute for 30 minutes do:
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you’ve finished the workout previously add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We’ve seen +3. Any +4′s?
Chelsea
Tracy finishes “Christine”–her 5th workout of the weekend at Leave No Survivors
27 June 2012
3 x 5 Shoulder Press
3 x 5 Deadlift
4 Rounds of:
6 Weighted (95/135#) Step-ups (12/16″)
5 Push Press (95/135#)
6 Lateral Weighted (95/135#) Step-ups (12/16″)
5 Handstand Push-ups
4 Rounds of:
10 Weighted Step-ups (Use a stable surface between 6 and 20 inches, depending on ability. Hold something heavy)
5 Handstand Push-ups
10 Weighted Step-ups
5 Handstand Push-ups
26 June 2012
3 Rounds of:
4 One-arm Power Snatches
15 Ring Rows (false grip)
100 Single Unders (alternating feet)
3 minutes of Burpees
Rest 2 minutes
3 minutes of Lunges
Rest 2 minutes
3 minutes of Sit-ups
More air=hotter fire. Free up your breathing to become a true firebreather.
Coach Tracy stares down the thruster ladder
10 minute AMRAP:
5 Dynamic Push-ups
5 Pull-ups
5 Thrusters @ 50% of your bodyweight
How many home athletes have a pull-up bar or rings? Bottom line, you need something to do pull-ups. Here are some options.
10 minute AMRAP (As many rounds as possible):
5 Dynamic Push-ups
5 Pull-ups
5 Max distance Long Jumps
Normal Class schedule on Saturday: Click here for details.
Good luck to Tracy, Ashley and Jeremy who are competing at Leave No Survivors in Logan this weekend!
5 Rounds of:
100m Farmer’s Carry (25/45#)
10 Dips
10 Sit-ups
10 Air Squats
10 Tuck Jumps (jump and touch your ankles)
Same as above. Find something heavy and carry it across your yard and back for the farmer’s carry.
Rumor is that Hammer Gone Bad is a CrossFit workout designed for John Henry before his competition with the steam engine.
3 Rounds
1 minute of each of:
Sledge Hammer Strikes (Alternate Left and Right handed)
Box Jumps (20/24″)
Medball Slams
Hang Power Cleans (65/95#)
Rest 1 minute after each 4 minute round
Record total reps per round
3 Rounds
1 minute of each of:
Lunges
Chair Dips
Broomstick Overhead Squats
Burpees
2 x 20m Sprints with partner band resistance
Rest 30 seconds
4 x 30m Sprints with partner band resistance
Rest 30 seconds
10 x 1om sprints with a a 10m flying start. You should be sprinting at 100% effort at the start line.
As many rounds as possible in 9 minutes of:
5 Push-ups
10 Sit-ups
15 Squats
Lindsey brings the intensity from day 1
Burgener Total Snatch 1 Rep Clean & Jerk 1 Rep Front Squat 1 Rep *Perform a single maximal effort for the lifts listed above. *After warm-ups, 3 attempts per lift are allowed. *Total must be done in the specified order.
Find out what the 3 heaviest things around your house that you can pick up by yourself. Record the items and estimated weight.
Elbow pain in the rack position?
