Power WOD
10m Max Weight Sled Pull
Max Weighted Pull Up
Conditioning WOD
400 M Run for Time
800 M Run for Time
1 Mile Run for Time
After each run, rest exactly the time the run took. Record total time at the end of the mile.
400, 800, 1600
Thursday, 6 December 2012 by
The Deadlift Mile
Sunday, 16 September 2012 by
Monday, 17 September 2012
Congrats to Coach Andy on joining the 1000 pound club!
Power WOD
Deadlift 1-1-1
3 x Max Rep Pull-ups
CrossFit WOD
4 Rounds of:
7 Dips
2 Deadlifts (90% of 1 rep max)
then:
1 mile Run
Record total time and mile time.
Yasso 800s
Thursday, 30 August 2012 by
Monday, September 3rd we will have only an 8:00am class for Labor Day.
It will be a Game Day, so bring your A-game!
Today we are going to test your endurance with a marathon interval training WOD called Yasso 800s. The pace is determined by your desired marathon time. Want to run a 3:30 marathon? Do each interval in 3:30 (minutes, not hours) with an equal rest period. Build up to a set of 10 and you’re golden. It works for all times from competitive runners to way back of the pack plodders like me.
CrossFit WOD
Yasso 800s
40 minute AMRAP
800m Run in the gulley
Rest equal time
Everyone should get at least 3 rounds in.
Power WOD
3 x Max Rep Push-ups
Mobility WOD
Brian MacKenzie covers how to warm up for a run.
Jump and Run
Monday, 30 July 2012 by
Power WOD
Back Squat 3 x 3
Chin-ups 3 x Max Reps
CrossFit WOD
3 Rounds:
10 Jumping Lunges (55/75#)
800m Run
3 min Rest
Record time per round.
CrossFit Mobility WOD
Sprints and Push-ups
Tuesday, 24 July 2012 by
Sledding in July
Power WOD
3 Sets of:
5 Back Squats
Max Rep Pull-ups
CrossFit WOD
10 rounds of:
50m Sprint
Max Rep Push-ups
Recover during 50 m walk back to starting point
CrossFit Home WOD
10 rounds of:
50m Sprint
Max Rep Push-ups
Recover during 50 m walk back to starting point
CrossFit Mobility WOD
Running Shoes Required
Monday, 18 June 2012 by
Trent gives it all for CrossFit for Hope
Mt Oly Power WOD
Squat 3 x 5
Press 3 x 5
CrossFit WOD
As many rounds as possible in 10 minutes of:
400m Run
Max Rep Pull-ups (count until the bar is released)
Record total rounds and total pull-ups
CrossFit Home Workout
As many Sit-ups as possible in 2 minutes, then:
30:60′s
10 Rounds of 30 second MAX EFFORT SPRINTS followed by 60 seconds of WALKING.
Record total distance covered.
CrossFit Mobility WOD
Turkish Running?
Thursday, 14 June 2012 by
CrossFit WOD
3 Rounds of:
8 Turkish Get-ups
20 Sit-ups
400m Run
Bonus: Keep all 400m Runs within a 15 second window or do 30 burpees!
CrossFit Home Workout
3 Rounds of:
10 Inverted Push-ups (put your feet up on a chair, stairs, or anything else to elevate them)
20 Sit-ups
400m Run (1/4 mile)
CrossFit Mobility WOD
Recover your shoulders after the Turkish get-ups
Squat and Run
Thursday, 7 June 2012 by
Tracy and Kristie at the Dirty Dash
CrossFit WOD
4 Rounds
10 Overhead Squats (As heavy as possible without breaking the first set)
200 m sprint
CrossFit Home Workout
4 Rounds
10 Overhead Squats (Use a broomstick)
200 m sprint
CrossFit Mobility WOD
Make the invisible visible. Kind of like seeing dead people.
Monday, 12 March 2012
Sunday, 11 March 2012 by
Wendler Strength Training
Week 2 Back Squat
Warmup:
5 @ 40%
5 @ 50%
3 @ 60
Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
CrossFit WOD
As many rounds as possible in 16 mins of:
400 m Run
20 Push-ups
6 Turkish Get-Ups 35/53 lbs
Mobility WOD
31 August, Red Rock Relay
Wednesday, 31 August 2011 by
We have open spots for the Red Rock Relay September 9-10! Do you want to run with your fellow Olympians and see the all of the amazing scenery southern Utah has to offer? Andy will be team captain and is looking for a few runners. Here is an informative video to help explain it to your colleagues! Give us a call or email jeremy@crossfitmtolympus if you want to run!
Workout of the Day
Kelly
5 Rounds of:
400 meter Run
30 Box Jumps (20″/24″)
30 Wallball Shots (14/20#)
