Tag: wod

31
Oct

Deadlift, HSPU

JPEG FLYER

Happy Halloweeeeeeen! 

 

 

 

5/3/1 Week #5
Deadlift

Warm up to 65%
5 @65%
5 @75%
5+ @85% (max effort set)

“Diane”
21-15-9
Deadlifts
HSPU

Accessory work
4×8 bent over rows, work up to a heavy weight

Comp class at 5:30!
(Only do the deadlifts and the accessory work if you are coming to the comp class)

31
Oct

Halloween WOD

 

JPEG FLYER

Halloween WOD!!

31 Double Unders
31 Single Arm KB Thrusters 53/35
31 Russian Twists with KB
31 KB Swings 53/35
31 Box Overs 24/20
31 Pull Ups
31 Lunges
31 Single Arm KB Push Press 53/35
31 Calorie Row
31 Burpees

*60 m Single arm KB carry after each movent

30
Oct

Clean and Jerk, Ground to OH, Muscle Ups

10603299_855368477821149_2733753365994320205_n

 

Our Oly Lifting Class is now 5:30pm on Mondays and Wednesdays!

Clean and Jerk
20 Min to find your 1 rep max

12 min EMOM
Odd Min: 2 GTOH @ 75% of your Max C+J
Even Min: 3 Muscle Ups

30
Oct

Skill work on Muscle Ups, GTOH, Muscle Ups

1795951_855377201153610_5989182479756294981_o

Our Oly Lifting Class is now 5:30pm on Mondays and Wednesdays!

 

20 min of muscle up work

12 min EMOM
Odd Min: 2 GTOH @ 75% of your Max
Even Min: 3 Muscle Ups

29
Oct

Run, Box Jumps, Ring Dips, Double Unders, Wallballs, Push ups, Rope Climbs

 

10177236_855368531154477_8596290796047893400_n

Remember, Oly Lifting Class is now 5:30pm Mondays and Wednesdays!

2 Rounds

200 m Run
20 Box Jumps
20 Ring Dips
40 Double Unders
20 Wallballs
20 Push Ups
2 Rope Climbs*

*Wear your long socks everyone!

29
Oct

Shoulder Press, Wallballs, Power Snatch

 

10177236_855368531154477_8596290796047893400_n

Remember, the Oly Lifting Class is now 5:30pm on Mondays and Wednesdays!

5/3/1 Week #5

Shoulder press
Warm up to 65%
5 @65%
5 @75%
5+ @85% (max effort set)

Then
10 min AMRAP
15 Wallballs 20/14
7 Power Snatch 75/55

Accessory work
3 sets max effort strict handstand pushups. Once you fail, without coming off of the wall, go into max effort kipping handstand pushups.

28
Oct

6RM Deadlift, “Annie”

DSC_0054

Our Oly Lifting Class is now 5:30pm on Mondays and Wednesdays!

 

Deadlift
20 Min to Find 6 Rep Max

Then
“Annie”
50-40-30-20-10
Sit Ups
Double unders

28
Oct

Row, CTB Pull ups, Double Unders

10603299_855368477821149_2733753365994320205_n

Our Oly Lifting Class is now 5:30pm on Mondays and Wednesdays!

 

5 rounds, each for time

Row 500 meters
10 chest to bar pull-ups
30 double unders

Rest 2 minutes between rounds

(The 500 meter row should be done at 85-90% effort. You want to come off of the rower fresh enough to get right into the pull-ups but you are not dogging the row!)

27
Oct

Back Squat, Burpee Box Jumps, Cleans

 

Our Oly Lifting Class is now Mondays and Wednesdays @ 5:30pm!DSC_0233

5/3/1 Week #5
Back Squat

Warm up to 65%
5 @65%
5 @75%
5+ @85% (max effort set)

Then
12 min Emom
4 burpee box jumps
2 full cleans @70% of 1RM clean

Accessory work: 4×8 good mornings (work up to a moderate weight for all four sets. Good mornings are all about form. You don’t need a super heavy weight.)

27
Oct

Push Press, Front Squats, T2B, HP Cleans

 

DSC_0229

 

Our Oly Lifting Class is now 5:30pm on Mondays and Wednesdays!

 

6 min AMRAP
8 Push Press 95/65
8 Front Squats 95/65

1 min rest

6 min AMRAP
8 T2B
8 Hang Power Cleans 95/65

1 min rest

1 round
20 Shoulder to Overhead 95/65
20 Front Squats 95/65
20 T2B
20 HSPU

 

WOW (OPTIONAL Workout of the Week)
The Seven
7 rounds
7 handstand push-ups
7 Thrusters 135/95
7 knees-to-elbows
7 deadlifts 245/165
7 burpees
7 Kettlebell swings 70/53
7 pull-ups

Contact Us:
Call Us P. (801) 900-3480
Email Us: info@crossfituv.com
Drop by:
376 Commerce Loop, Orem, UT 84058

CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Utah Valley Design by AVANT Marketing Graphics