Posts by author: brandy
Shoulder Press
Shoulder Press
3-3-3-3-3
3 x 1 min max calorie row
CrossFit Kids trial day today @4:30
- Bring your kids in to see what CrossFit Kids is all about
- All children working out must have a waiver signed by a parent or legal guardian prior to working out
CFUV Promo Week May 28-June 2:
Have you been thinking about starting CrossFit? If so, now is the perfect time to check us out. We are offering the entire week of May 28-June 2 for free! Come and experience what CrossFit Utah Valley is all about!
I can give you 50 reasons why you should come in today…
Filthy 50:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings 35/26
50 Walking lunges
50 Knees to elbows
50 Push press 45/35
50 Deadlift 95/65
50 Wall ball shots 20/16
50 Burpees
50 Double unders
CrossFit Kids trial day this Friday @4:30
- Bring your kids in to see what CrossFit Kids is all about
- All children working out must have a waiver signed by a parent or legal guardian prior to working out
5K
5K
Man test: find the heaviest tire you can flip
compare scores to 9/13/11-There is also a great article here about running on your toes
Endurance homework:
100m sprints on the :45 for 10 min. rest 3 min repeat 10 min
If you are an endurance athlete or aspiring to be one, check out our endurance program on Tuesdays at 5:30 pm and Saturdays at 9 am!
If you already do CFE please share a testimonial about how it’s helped you in comments!
CrossFit Kids trial day this Friday @4:30
- Bring your kids in to see what CrossFit Kids is all about
- All children working out must have a waiver signed by a parent or legal guardian prior to working out
- Click to print waiver
OHS
OHS
1-1-1-1-1
3 Rounds:
20 Kb Swings 53/35
50 Double unders
40 Sit ups
*12 min cap
Jake: 8.25
Brandy: 8.35
Endurance:
yasso 800′s 800m on 400m off x5
Only one more week in our paleo challenge! Hang in there!
CrossFit Kids trial day this Friday @4:30
- Bring your kids in to see what CrossFit Kids is all about
- All children working out must have a waiver signed by a parent or legal guardian prior to working out
CFUV Promo Week May 28-June 2:
Have you been thinking about starting CrossFit? If so, now is the perfect time to check us out. We are offering the entire week of May 28-June 2 for free! Come and experience what CrossFit Utah Valley is all about!
200m, Plank holds, Burpees
Teams of 3:
AMRAP in 15 minutes
200m
Plank hold (top of the push up)
Burpees
*score is total burpees
Everyone is working the whole time. Person A starts the run, Person B holds the plank, Person C does burpees. Once person A comes in from the run everyone rotates. A goes to plank, B goes to burpees, and C runs. The hardest part is telling the next burpier how many burpees you’re on. Have fun!
400m, Kb Swing, Push ups, Pull ups
3 Rounds:
400m
30 Kb Swings 53/35
30 Push ups
30 Pull ups
Endurance:
Go out and run a trail run. Find somewhere fun and exciting to do hill and/or multi-terrain work. This Saturday is unique there will be groups of us doing this talk to your fellow CFEr’s if you want to meet up. Do two cycles of 10 min hard pace with 5 min of light pace/walk.
J.J.
J.J.
1-2-3-4-5-6-7-8-9-10 Squat Clean 185/135
10-9-8-7-6-5-4-3-2-1 Parallette HSPU
Recovery:
easy 1000m row
Bowling tonight @ 7pm
We’re going Bowling!!!
Miracle Bowl in Orem
$3.75/game
$2.50 for shoes
RSVP via our event on Facebook. Invite your friends and family!
Hose drag, Sit ups, Lunges
2 Rounds:
Hose drag 3 guys/2 girls
*drag hose across parking lot and pull it in counts as one
75 Sit ups
50 Lunges
**Note: We will be dragging the fire hose in the back parking lot. Please park in front or on the street for today.
PWOD:
same as above except do 50 GH Sit ups
Bowling Friday @ 7pm
We’re going Bowling!!!
Miracle Bowl in Orem
$3.75/game
$2.50 for shoes
RSVP via our event on Facebook. Invite your friends and family!
400m, Deadlift, Ring dip
AMRAP in 20 mins:
2-4-6-8-10-12-14-16-etc
Deadlift 225/155
Ring dip
at 3-2-1-go start by running 400m, then again at 5, 10, and 15 min. Each time you come back in from your run pick up where you left off. Score is highest number of dl/ring dips completed.
Brandy 16 dl +10/16 dips
Elizabeth 10 dl + 7/10 dips
*if you did this wod last week (it was Mon @9) we’ll come up with something else for you
Recovery:
3 x 10 back ext
3 x 10-20 sec hang from pull up bar
3 x 10 light-med RKb Swing
Endurance homework:
1 mile time trial
Bowling Friday @ 7pm
We’re going Bowling!!!
Miracle Bowl in Orem
$3.75/game
$2.50 for shoes
RSVP via our event on Facebook. Invite your friends and family!
