Mt Olympus CrossFit, Salt Lake City, Utah
CrossFit in Salt Lake City and Millcreek for busy people
First set: Alternating Hand Kettlebell Swings (53/70#)
Second set: Plank Holds (Center, Left, Center, Right)
Third set: Wallballs
Tabatas
Each set is 8 x 20 second intervals with a 10 second rest (4 minutes total)
First set: Mountain Climbers
Second set: Plank Holds (Center, Left, Center, Right)
Third set: Jumping Squats
Fix that knee pain
5 Rounds of:
5 Handstand Push-ups
15 Wallballs
5 Inverted Push-ups (put your feet up on a chair or some other elevated surface)
15 Tuck Jumps (jump so your knees go chest high)
Get those elbows and shoulders ready to go overhead
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
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
3 Rounds of:
7 Pull-ups
15 Wallball Shots 14/20#
20 Box Jumps 20/24″
Rest 2 minutes between rounds.
Record round times. Keep all 3 times within a 15 second range or reward yourself with 50 burpees.
3 Rounds of:
10 Box Jumps (20/24″)
10 Kettlebell Swings-CrossFit style (35/53#)
10 Wallballs (14/20#)
Warm-up
5 @ 40%
5 @ 50%
3 @ 60%
Workout
5 @ 40%
5 @ 50%
5+ @ 60%
If you need to make-up weighted pull-ups, do it today
Today will depend on what you did yesterday.
This week you need to establish 1 rep maximum lifts in the back squat, shoulder press, and deadlift. Record and remember your results!
Allow at least one rest day between the squats and deadlift.
It’s okay to pair the shoulder press with one of the leg lifts if time constraints demand.
500 M Row
40 Jumping Pull-ups
30 Wallball Shots
20 Box Jumps
10 Turkish Get-ups (35/53#)
30 reps
In one continuous motion, do:
Medball Clean-into
Wallball Shot-into
MedBall Slam
Just a reminder that we have a poll going on Facebook about which classes you would like added. I know not everyone has Facebook, so feel free to add suggestions in the comments section here.
Click here to give your input.
One day...
3 Rounds of:
50 Double Unders
25 2-fer-1 Wallball Shots
Kristi and Hawk entered the “I Love CrossFit” contest with videos showing why they love CrossFit Mt Olympus. Voting is based on how many views each video gets, so come back often and send it to your friends. You may be featured in the videos!
As many rounds as possible in 10 minutes of:
5 Handstand Pushups
10 Wallball Shots
5 Deadlifts (200/315#)
