Mt Olympus CrossFit, Salt Lake City, Utah
CrossFit in Salt Lake City and Millcreek for busy people
Big Budah with Fox 13 news will be at CrossFit Mt Olympus from 5:30-9:00am tomorrow. Come show Salt Lake City what CrossFit has done for you.
Each hourly segment will have a different focus
6-7am: CrossFit for busy professionals
7-8am: CrossFit Endurance focus
8-9am: CrossFit parents
Back Squat 5-5-5-5-5
3 Rounds:
400m Run
25 Sit-ups
20 Kettlebell Snatches 53/35#
5×3 Back Squat
3 Rounds of:
11 Box Jumps (20/24″)
11 Dynamic Push-ups
11 Ground to Overhead (75/105#)
3 x 5 Back Squats
1 Rep Max Weight Turkish Get-up
5 Rounds of:
4 Turkish Get-ups (53/70#)
5 Pull-ups
10 Box Jumps (20/24″)
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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
3 x 5 Deadlift
4 x 25m pulling sled, 25m sprint
10, 9, 8, 7, 6,5,4,3,2,1
45/65# Bar
Power Snatch
Overhead Squat
Back Squat
Proper position for a hollow rock
Max Weight Step-up (12/16″)
You must do it with both legs to count
Partner Resisted Pull-ups 3 x 2
500m Row
5 Clean & Jerks (135/225)
20 Handstand Push-ups
10 Front Squats (135/225)
20 Hollow Rocks
Max Rep Back Squats (135/225)
Use the same bar for all three lifts. Record total time and back squat reps.
The Super Couch Stretch
Monday, 7 August 2012
Hennie Muller was a South African rugby player nicknamed “The Greyhound” for his exceptional speed, developed through his eponymous workout.
Back Squat 3 RM
Max Chin-ups x 3
Beginner: 1 set (3 sprints); Intermediate 2 sets (6 sprints); Advanced 3 sets (9 Sprints)
1 min rest between each run.
Record total time.
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.
Tracy and Kristie at the Dirty Dash
4 Rounds
10 Overhead Squats (As heavy as possible without breaking the first set)
200 m sprint
4 Rounds
10 Overhead Squats (Use a broomstick)
200 m sprint
Make the invisible visible. Kind of like seeing dead people.
2 Rounds of:
400 m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
Rest 2 minutes between rounds. Record total time
5-5-5
Shoulder Press and Back Squats
Weights will be determined by your starting point.
Talk with your coach if you need to print out the spreadsheet.
