Eastside CrossFit Gym in Salt Lake City, UT
CrossFit for busy people in Salt Lake City, Utah
21-15-9 reps of:
Overhead Squats
Burpees
Depending on ability level, the squats will range from a broomstick to 95#
21-15-9 reps of
Overhead Squats (Broomstick)
Burpees
Squat mobility part 1: Fix your hips
We have a triple threat today, THREE different baseline workouts we have used at CrossFit Mt Olympus. All workouts are done as fast as possible from start to finish.
Elite: Choose 3, rest 5 minutes between each
Intermediate: Choose 2, rest 5 minutes between each
Beginner: Choose 1
3 rounds of:
400m Sprint (400 meters is one lap around a track)
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Teams of 4 (2 Men, 2 Women)
For time:
Women
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
Men
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)
Time cap: 25 minutes
As many rounds as possible in 12 minutes of:
10 m Lunge
5 Pull-up (chest-to-bar)
10 Front Squats (50% of max)
20 Push-ups
Plank Hold 2 min
30 Air Squats
Wall Sit 2 min
10 1 minute rounds with a 1 minute rest after each round of:
In one consecutive motion do as many reps as possible of:
1 Kettlebell Snatch
1 Kettlebell Overhead Squat
1 Kettlebell Sott’s Press
Finish the overhead squat to complete the rep. No-rep if you drop the kettlebell before locking out in the overhead position.
Alternate arms on each rep.
5 minute Burpee challenge
Do as many burpees as possible in 5 minutes. Rest as you need.
It’s been a rough couple of days. Today we have Dr Feelgood on tap. For those of you who need a recovery WOD, you will do it as slowly as possible. If you missed Monday and Tuesday you get to do it as fast as possible.
3 rounds of:
15 Kettlebell Swings
15 Sit-ups
15 GHD Hip Extensions
15 Push-ups
15 Pull-ups
As many rounds as possible in 15 minutes of:
10 Mountain Climbers
10 Supermen
10 Hollow Rocks
Post total rounds.
Do you have enough ROM?
Ladies and gentlemen, today you get to see where you match up against the world’s fittest!
http://games.crossfit.com/workouts/regionals-individual
2000 m Row
50 Pistols (Alternating Legs)
30 Hang Cleans 225/135 Post total time.
As many rounds as possible in 12 Min of:
20 Double Unders (substitute tuck jumps if you don’t have a rope or can’t do double unders)
20 Lunges
Proper set-up for today’s workout is crucial. The pistol and the the hang cleans will be difficult for most people. Carl Paoli shows how to set-up properly and position your body for pistols.
Today we’re doing the hero workout “Michael” but substituting kettlebell swings for back extensions. If you want to do the traditional benchmark, feel free.
3 Rounds of:
800m Run
50 Sit-ups
50 Kettlebell Swings (35/53#)
5 Rounds of:
10 Push -ups
20 Squats
30 Sit-ups
Brian McKenzie of CrossFit Endurance talks about how to warm up for a run
10 minute Secret Service Snatch Test
With a 24kg kettlebell, do at least 200 snatches in 10 minutes to pass the Secret Service snatch test.
Alternate arms as needed.
5 rounds for time of:
10 m Walking Lunge
10 Push-ups Post total time.
Today’s mobility WOD fixes shoulder problems from carrying babies AND flexibility for olympic lifting. Functionality!
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
40-30-20-10 reps of:
V-ups
Double Unders
