CrossFit Utah Valley

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November 28, 2022

EMOM for 40 minutes of
Minute 1: 15/12 calories
Minute 2: 10 burpee pull-up
Minute 3: 15 DB hang power snatch 50/35
Minute 4: rest
Score rounds complete out of 30.

November 26, 2022

9am only today

In Teams of 2 Complete the following for time:
“Karen”
150 Wallball 20/14
“Heavy Jackie”
1000m Row (ski 1k or bike 2k)
50 Thruster 95/65
30 Pullup
“Heavy Grace”
30 Clean & Jerk 185/135
one person working at a time. you may do workouts in any order you choose
record total time

November 25, 2022

8:30am only

For time:
1-2-3-4-5-6-7-8-9-10
Deadlift 225/155
Burpee over bar
Double under (10x)
Score total time.

November 24, 2022

8:30am only today

50/40 calories
Then
1 Round of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Then
50/40 calories
Then
2 Rounds of:
15 power clean and jerk 135/95
15 power snatch 135/95
Then
50/40 calories
Then
3 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Then
50/40 calories
Score total time

November 23, 2022

No night classes tonight

AMRAP in 20 MInutes of:
5 Power Clean 135/95
10 Toes to rings
15 Wallball 20/14
Score total rounds + reps

November 22, 2022

Open Workout 14.5
Complete the following for time:
21-18-15-12-9-6-3
Thruster 95/65
Bar-facing Burpee
Score total time

November 21, 2022

Thanksgiving week schedule
Wednesday: no night classes
Thursday: 8:30am only
Friday: 8:30am only
Saturday: 9am only.

EMOM for 32 minutes of
Minute 1: 15/12 calories
Minute 2: 5 pull-up + 10 push-up + 15 air squat
Minute 3: 7 ground to overhead 135/95
Minute 4: rest
Score rounds completed out of 24

November 19, 2022

EMOM for 40 MINUTES
MIN 1: 12/9 CALORIE
MIN 2: 40 DOUBLE UNDER
MIN 3: 10 FR LUNGE 95/65
MIN 4: 10 STRICT PRESS 95/65

November 18, 2022

10 Toe to rings
10 Push up
Max set of unbroken Thruster 75/55
Workout finishes when you have completed 100 thrusters
Score total time

CrossFit Utah Valley

(801) 362-8627

We Are Open
M-Th 5:45 am – 10 am and
3:30 pm – 7:30 pm
Fridays 5:45 am – 10 am and
3:30 pm – 6:30 pm
Saturdays 8 am – 10 am