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
Eastside CrossFit Gym in Salt Lake City, UT
CrossFit for busy people in Salt Lake City, Utah
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
Try the free samples of Achiva Native Energy on the fridge in the entryway. Achiva is a natural way to fuel up before or after a workout, and it’s made next door! I’ve noticed that when I have Achiva when I workout, I’m less hungry throughout the day.
Click here for more info about our neighbors, Achiva.
5 rounds for time of:
5 Manmakers (25/45#)
20 Jumping lunges
5 rounds for time of:
10 Burpees
20 Jumping lunges
Knee pain can be super-multifactorial (it could even be your over extended back) but drink a ton of water, take your fish oil and take a crack at it.
15 min AMRAP:
10 Weighted (65/95#) Step-ups (16/20″)
10 Pull-ups
5 Dips
15 min AMRAP:
10 Step-ups holding weights (use dumbbells or milk jugs)
10 Push-ups
10 Crunches
You’re going to need a truckload of trunk stability today!
Review your squat form for the back squat, front squat, and overhead squat
21-15-9 reps of:
Overhead Squats
Burpees
5 x 5 Back Squats
then
1 mile Run
1 mile Run for time
Rest 5 minutes
1 mile Run for time
Keep both times within a 10 second range
4 Rounds of:
10 Knees-to-elbows
8 Turkish Get-ups (35/53#)
15 Box Jumps
As many rounds as possible in 10 minutes of:
15 Air Squats
15 Pushups
15 Hollow Rocks
Protect that knee as you mobilize your hips today.
Using a bar with 45# for women, 75# for men, complete 8 Tabata Rounds (32 total intervals of :20 work/:10 rest):
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record total reps in the comment section below.
Race horses don’t make these adaptation errors, do you?
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Today we review the deadlift series: Deadlift, sumo-deadlift, and cleans
The Foundations Deadlift WOD is:
5 Rounds of:
5 Deadlifts (75% of 1 rep max)
10 Ring Push-ups
2 Rounds of:
800m Run
400m Run (Backwards)
If you do Griff, please send us a picture of your neighbors’ faces as you run past them backwards!
Warning: This mobility WOD has footage of a pack of wolverines attacking K-Star’s butt.
Today we will review the Press series: Shoulder Press, Push Press and Push Jerk in every class
As many rounds in possible in 8 minutes of:
10 Jumping Pull-ups
10 Push Presses (50% of 1rm)
As many rounds as possible in 12 minutes of:
10 Push-ups
20 Air Squats
30 Sit-ups
Test and fix overhead mobility and external rotation
800 m Run
25 Kettlebell Swings 35/53 lbs
400 m Run
25 V-ups
200 m Run
25 Push-ups
100 m Run
25 Wall Balls 14/20 lbs
50 m Run
10x 100m Sprints
Rest 2-3 minutes between rounds
Hamstring flossing with TJ Murphy of Competitor and Triathlon Magazine
2687 Preston St
Salt Lake City, UT 84106
801.935.4032
info@crossfitmtolympus.com
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