Mt Olympus CrossFit, Salt Lake City, Utah
CrossFit in Salt Lake City and Millcreek for busy people
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| *Show your support for local artists by participating in this event and receive 15%off of your next custom framing purchase at Evergreen Framing Co. & Gallery, Inc. Presence required at the event to receive offer. Pick up coupon at the event on September 21, 2012, from 5:30 to 8:30 pm. |
Shoulder Press 5 x 3
Back Squat 5 x 2
4 Rounds of
15 Double Unders
10 Knees-to-elbows
100m Sprint
Once in a while someone comes along who shows us what we thought impossible is merely out of reach.
Who has done this for you?
Max Height Box Jump
Overhead Squats 3 x 5
5 Rounds
25 Double Unders
3 Shoulder to Overhead (135/225)
5 Pull-ups
5 Rounds
25 Tuck Jumps
3 Handstand Push-ups
5 Pull-ups
CrossFit WOD
Beginner: 3 Rounds
Intermediate 4 Rounds
Advanced: 5 Rounds
50 Double Unders
10 Dumbbell Snatches
CrossFit Home Workout
As many rounds as possible in 10 minutes of:
5 Burpees
10 Sit-ups
CrossFit Mobility WOD
We often get asked what kind of shoes you should wear. The expert speaks:
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups
Laissez les bons temps rouler!
As many rounds as possible in 15 mins of:
5 Dips
50 Jump Rope (Singles) Post total rounds.
Push Press 3-3-3
We will also be making some other big changes over the next few weeks to improve our already amazing community.
Heres a video to get things started on the 12 Days of Christmas:
Bonus points for anyone who brings in their original “MisFit” shirts form the first Dirty Dash.
5 rounds for time of:
3 Deadlifts (1.5 times bodyweight)
30 Double Unders
15 Wall Balls
Post total time and weight used on the deadlifts.
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Costumes required! CrossFit Man says come without one at your own risk, there will be a hopper to draw penalties from for those without! Friends, family, superheroes and arch-villains are all welcome.
Dr Andy has thrown down a challenge. Do you dare take him up on it? Do you dare ignore it?
The challenge is to eat an all-paleo diet for all of October, ending at our rocking Halloween Party! This will be like a pick-up game–no buy in, no prizes, just pride. Coaches are available for nutrition check-ups, as always. If you would like measurements taken and before/after pictures, come into the office.
Why? Because Nutrition is the base of your development as an athlete. We are still compiling the results from our 10 week challenge, but there have been some impressive changes made. Jenny appears to be leading the total weight loss competition with over 21 pounds! What can you do in 30 days?
4 Rounds of:
30 Double-unders
20 Kettlebell Swings
10 Tactical Lunges
(Use the same KB you used to swing)
Do you remember the first time you did a CrossFit workout? You may have felt your first attempt was an abject failure, but you came back. In time, your work capacity improved. We all start somewhere.
Remember the first time you did an unscaled workout, got your first pull-up, or your first body weight overhead squat. CrossFit gives you the chance for firsts, which leads to increased confidence and ability.
Everyone started exactly where they were. It sounds redundant, but it helps to remember where you came from. The world’s fittest people may be gifted athletes, but they train hard and dare to test themselves against steel and the iron wills of others.
CrossFit itself started small, with a single post on a nascent internet. In 2007 the CrossFit Games came into being. Only four years later, the games are now televised on ESPN2 and the winners receive $250,000. Every Wednesday you can watch the games on ESPN2. Get inspired!
21-15-9 Reps of:
Handstand Push-ups
Hang Power Snatch (55/75#)
Air Squats
Double-unders
