WOD

3.30.19 – Saturday

NEWS
New strength class cycle starts Tuesday 4/2!

8/9a.m 101/CROSSFIT
“Partner Barbara with a Barbell”
Teams of 2, AMRAP 30:
20 Pull-Ups
1 Power Clean (185/135)
30 Push-Ups
1 Power Clean
40 Sit-Ups
1 Power Clean
50 Air Squats
1 Power Clean
*One person working at a time, rotate every 1:30 for 30min, pick up where your partner left off

CROSSFIT
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 CTB Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle Ups

3.29.19 – Friday

NEWS
After 5 years in Utah, the Icon Athlete Mountain Meltdown is bringing their community throwdown on the road! The heart of the Mountain Meltdown is to connect the CrossFit Community through meaningful competition with some fun along the way. They are coming to the land of the 2019 CrossFit Games! A short trip up the lake, and you’re at The 2019 Icon Athlete Mountain Meltdown – Wilmot! We will rip through Wilmot Mountain on Saturday, July 13, 2019. First heats will depart for the 90 minute capped course at 9:30am, and wrap up with a concert, awards, and beer garden by 5pm. Click here for registration and more information.

CROSSFIT
SKILL/STRENGTH
Bench Press
3×8 (Ascending weight)

METCON
Teams of 2, 4RFT (each):
10 T2B
15 OHS (75/55)
20/15 Cal Row
Notes:
-Performed Relay Style, one person working at a time finishes all 10+15+20

3.28.19 – Thursday

NEWS
Congrats to #GymClassHeroes for winning the 2019 CrossFit 312 Intramural Open! Team Captain Matt Szenda will have more details for those who participated on how to claim their prize. Great job to all the teams and way to give it everything you had over 5 weeks. We can’t wait to see what is in store for October.
#GymClassHeroes:
Szenda
Andre
MegE
Dave
Pedro
P. Starck
Marissa
Christy
Rich B
Curt
Spencer

CROSSFIT/101
Rest/Make-up

SKILLS CLASS
SKILL
Kipping Pull-Up Technique and Progressions

METCON
500 M Row
21-15-9
Pull-ups (hardest variation)
Air Squats
500m Row

3.27.19 – Wednesday

Coach Jenny Spencer at the CrossFit Level 2 Seminar

101

SKILL/STRENGTH
Front Squat Technique…
3×8 Front Squat

METCON
AMRAP 10
10 Push Press (115/85)
10 Burpees
10 Box Jumps (24/20)

CROSSFIT

SKILL/STRENGTH
Front Squat
3×8

METCON
AMRAP 10
10 Push Press (115/85)
10 Burpees
10 Box Jumps (24/20)

3.26.19 – Tuesday

NEWS
Congratulations on another successful CrossFit Opens season! Thank you to everyone who helped out, judged thousands of reps, cheered on other members, and got into the sprit of the open. Strength class will be resuming next week on Tuesday with a new hybrid program consisting of olympic lifting, power lifts, and bodybuilding. Stay tuned for more information.

101
SKILL/STRENGTH

DB Hang Clean and Jerk Technique
Pistol progressions

METCON
3RFT:
30 Wall Balls (20/14)
20 DB Hang Clean and Jerks (50/35, alternating)
10 Pistols (Alternating)

CROSSFIT
STRENGTH/SKILL
Alternating OTM x 10 (5 Rounds):
Odd – 5 Snatch Deadlifts
Even – Max Ring Dips in 40s

METCON
3RFT:
30 Wall Balls 20/14
20 DB Hang Clean and Jerks (50/35, alternating)
10 Pistols (Alternating)

3.25.19 – Monday

101
SKILL/STRENGTH
Rope Climb and KBS Technique

METCON
For Time:
100-80-60-40-20 Double Unders
10-8-6-4-2 KBS(70/55)
5-4-3-2-1 Burpee Pull-ups


CROSSFIT
SKILL/STRENGTH
On the 3:00 x 4 Sets:
2 High Hang Snatches (Pockets)
2 Hang Snatches (Knee-Level)
2 Snatches (Floor)

METCON
For Time:
100-80-60-40-20 Double Unders
10-8-6-4-2 KBS(70/55)
5-4-3-2-1 Ring Muscle Up

 

3.24.19 – Sunday

CROSSFIT/101

Rest/Make-up day

ENDURANCE
27-21-15-9 reps for time of:
Wallballs (20/14)
Burpees to 6″ target
– Rest 5 Mins-
3 Rounds for time of:
14 Handstand Push-ups, strict
7 Cleans (225/155)
– Rest 5 Mins-
5 Rounds for time of:
50 Double-unders
10 DB Push Press (55/35, each arm)

3.23.19 – Saturday

CROSSFIT 8,9,10a.m.
CrossFit Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters (95/65)
Chest-to-bar pull-ups

3.22.19 – Friday

CROSSFIT

SKILL/STRENGTH
Strict Press
3×8

METCON
EMOM x 20
S1: 50 Double-unders
S2: 20 HR Push-ups
S3: 10 Deadlifts (275/185)
S4: Rest

3.21.19 – Thursday

REMINDER
Join us tonight for the 19.5 announcement and throwdown to follow! Live stream starts at 7pm

SKILLS CLASS

SKILL
Kipping Pull-ups Technique…
EMOMx12
M1: 10 Kip Swings
M2: Rest
M3: 5-8 Kipping Pull-ups/Jumping Pull-up (hollow negative)

METCON
5RFT:
5 Pull-ups
10 Burpees
15 Air Squats