OCTOBER 2 2023
4 ROUNDS
20 DB Snatch 50/35
10 Burpees
8 Pull Ups
16 Sit Ups
6 Chest To Bar Pull Ups
12 Cal Ski Erg
4 Muscle Ups
8 Box Jumps
View Past & Present workouts
4 ROUNDS
20 DB Snatch 50/35
10 Burpees
8 Pull Ups
16 Sit Ups
6 Chest To Bar Pull Ups
12 Cal Ski Erg
4 Muscle Ups
8 Box Jumps
Partner WOD
For Time
100 Thrusters 45/35
Partner A: Thrusters
Partner B: Bottom of Squat with Barbell
150 Push Ups
Partner A: Push Ups
Partner B: Plank
200 RKB Swings 53/35
Partner A: KB Swing
Partner B: KB Hold
STRENGTH
20 Min to Establish
3 Position Power Clean*
*High Hang,Hang, Floor
METCON
15 Min AMRAP
4 Deadlifts 245/165
6 Strict Chin Ups
250 M Row
For Time
20 Cal Ski Erg
40 Overhead Lunges 45/25
20 Sit Ups
20 Cal Ski Erg
40 Overhead Lunges 45/25
20 Sit Ups
20 Cal Ski Erg
40 Overhead Lunges 45/25
20 Sit Ups
STRENGTH
Bench Press
15 Min to Establish 2 Rep Max
METCON
3 Rounds
1 Min Assault Bike
1 Min Max HSPU
1 Min Rest
1 Min Assault Bike
1 Min Max Push Ups
1 Min Rest
1 Min Max Assault Bike
1 min Max Ring Dips
1 min Rest
14 Min AMRAP
6 Hang Power Snatch 135/95
8 Burpees Over the Bar
10 Pull Ups
Rest 2 Min
14 Min AMRAP
10 Power Cleans 135/95
8 Box Jumps
6 Bar Muscle Ups
OPTIONAL ACCESSORY WORK
3x
Reverse Barbell Curl x 15
Plank x 2 Min
STRENGTH
Back Squat
Work up to a heavy set of 10 then
3 x 10
Rest 3 min between sets
METCON
“Annie/Karen” Mashup
50-40-30-20-10
Wallballs
Double Unders*
Sit ups
*RX double unders have to be unbroken
Partner WOD
2000 M Row
Partner A: Rowing
Partner B: Double KB Front Rack Hold 53/35
Then
100 Single KB Thrusters 53/35
Partner A: Thrusters
Partner B: Plank Hold
Then 800 M Run Together
10 Min EMOM
2 Hang Power Cleans
*Add Weight Each Min
**even if it’s fractional weight
Rest 2 Min
10 Min AMRAP
10 Deadlifts
10 Box Overs
Rest 2 Min
10 Min AMRAP
2,2,4,4,6,6,8,8…
Chest To Bar Pull Ups
Burpees
STRENGTH
Push Jerk From The Rack
15 Min To Find 1 Rep Max
METCON
25-20-15-10-5
Push Ups
Double Unders
Shoulder To Overhead 95/65
For Time
30 Cal Assault Bike
60 Lunges
30 Sit Ups
25 Cal Assault Bike
60 DB Goblet Squat 50/35
30 Sit Ups
20 Cal Assault Bike
60 Jumping Squats
30 Sit Ups
STRENGTH
Deadlift
15 Min To Establish 3 Rep Max
METCON
6 Rounds Each for Time
10 Cal Ski Erg
100 M Farmer Carry
10 Pull Ups
Rest 2 Min Between Rounds
“Filthy Fifty”
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Presses
50 Back Extensions
50 Wallballs
50 Burpees
50 Wallballs
14 Rounds 2 Handstand Push Ups4 Burpees6 Thrusters (95/65)
STRENGTH
Superset
Barbell Bent Over Row 4×10
Barbell Curl 4 x 15
METCON
2 Rounds
800 M Run
40 DB Hang Snatch (50/35)
30 Pull Ups
10-9-8-7-6-5-4-3-2-1
Ski Erg Cal
Wall Balls
Toes To Bar
1000 m Row Buy Out
STRENGTH
Bench Press
15 Min to Establish 5 Rep Max
METCON
15 Min Max Effort
Min 1 – Double Unders
Min 2 – Push Ups
Min 3 – DB Push Press 50/35
*1 Wall Walk Every Min on the Min
5 Rounds
200 M Run
21 Sit Ups
15 Box Jumps
9 Burpees
STRENGTH
Front Squat
15 Min to Establish 3 Rep Max
METCON
Crossfit Mayhem 9/11 Fighfighter
Memorial WOD
“”343″”
20 Min AMRAP
3 Muscle Ups
4 Power Cleans (225/135)
3 Front Squats (225/135)
343 Represents the number of New
York Firefighters that perished in the
9/11 terrorist attacks.
2 Rounds
50 Double Unders
10 Pull Ups
10 Box Jumps
40 Double Unders
8 Pull Ups
8 Box Jumps
30 Double Unders
6 Pull Ups
6 Box Jumps
20 Double Unders
4 Pull Ups
4 Box Jumps
10 Double Unders
2 Pull Ups
2 Box Jumps
*Complete 50 Cal Ski Erg
Anywhere/Anytime in WOD.
You can partition calories.
12 Min AMRAP
Ascending Ladder
2,2,2,4,4,4,6,6,6,8,8,8…
Push Ups
Front Squat 95/65
Toes To Ring
Rest 2 Min
12 Min AMRAP
Ascending Ladder
2,2,2,4,4,4,6,6,6,8,8,8…
Push Press 95/65
Back Squat 95/65
Burpees Over Bar
STRENGTH
Deadlift
20 min to Establish 4 Rep Max
CONDITIONING
4 Rounds Each For Time
8 Tire Flips
16 GHD Sit Ups
24 Ring Rows
Rest 2 Min
For Time
100 m DB Suitcase Carry* 50/35
40 Box Step Ups Holding Wallball 20/16
100 m DB Suitcase Carry
100 Double Unders
400 M Run
40 Wallballs
400 M Run
40 Squats with Wallball
100 m Suitcase Carry
40 Wallball Overhead Lunges
*Suitcase carry is a single DB carry.
STRENGTH
Barbell Shoulder Press 4×8
Seated DB Lateral Raise 4×15
Work up to a heavy set then 4 sets
of 8. Supersetting after each set of
Shoulder Press with
seated DB Lateral Raise
CONDITIONING
3x
0:00-2:00 Max Distance Row
2:00-4:00 Plank
4:00-5:00 Rest
OPTIONAL ACCESSORY WORK
3 Rounds Not For Time
15 DB Skull Crushers
15 DB Hammer Curls
LABOR DAY
8:00 AND 9:00 AM CLASSES ONLY
“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Rest 3 min between rounds
5 Rounds
20 Alt DB Snatch 50/35
10 Burpees
Right Into
5 Rounds
10 Pull Ups
15 Wall Balls
30 Min AMRAP
500 M Row
12 Ground To Overhead 135/95
24 Push Ups
36 Double Unders
STRENGTH
Back Rack Lunges
15 Min To Establish Heaviest set of 16
(8 each leg)
CONDITIONING
10-9-8-7-6-5-4-3-2-1
Ski Erg Cal
Barbell Thruster 45/35
FOR TIME
8 Rounds
200 M Run
8 Pull Ups
8 Box Jumps
16 RKB 53/35
ACCESSORY WORK
3 Rounds Not For Time
100 Flutter Kicks
2 Min Plank
STRENGTH
Superset*
Seated DB Shoulder Press 4×12
Matador Bar Dips 4 x 10
*Superset – Perform a set of
one exercise immediately followed by
a set of a second exercise. Rotate
between movments 4x.
CONDITIONING
20 Min EMOM
Min 1: 20 Push Ups
Min 2: 20 Sit Ups
Min 3: 10 HSPU
Min 4: 10 T2B
On a Running Clock
0:00 – 10:00
Establish Heaviest Power Clean
10:00 – 20:00
15 DB Hang Cleans 50/35
20 DB Lunges 50/35 (10 Each Leg)
30 Double Unders
20:00 – 26:00
10 Cal Assault Bike
10 Single DB Thruster 50/35
4 Rounds
25 Wall Balls
20 Med Ball Sit Ups*
15 Cal Ski Erg
10 Burpee Ball Overs
*Med Ball touches over head
out in front each rep
Crossfit Games Workout
“”Helena””
3 Rounds
400-meter run
12 bar muscle-ups
21 dumbbell snatches (50/35)
Optional Accessory Work
Bent Over Row 3 x 12
DB Pull Overs 3 x 15
For Time
30 Bench Press 95/65
100 ft KB Farmer Carry 70/53
20 Bench Press
100 ft KB Farmer Carry
10 Bench Press
100 ft Farmer Carry 70/53
Rest 2 min Then
10 Min
Max Distance on BikeErg
STRENGTH
Superset
Back Squat 4 x 8
DB Split Squat 4 x 12 Each Leg
Work up to a heavy set then perform 4 sets at that weight alternating between Back Squat and DB Split Squat
CONDITIONING
3 Rounds
45 Sec Max Effort
14 Sec Rest
Min 1: Assault Bike
Min 2: Box Overs
Min 3: Burpees
Min 4: Air Squats
30 Min AMRAP
250 M Row
12 Toes to Rings
42 Double Unders
18 Pull Ups
12 Hang Power Cleans 135/95
*800 M Run @
10:00 and 20:00 min marks
STRENGTH
Strict Press
15 Min to Establish 6 Rep Max
CONDITIONING
“”JT””
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
For Time
100 m Farmer Carry
4 Rounds
20 Russian KB Swings
20 Sit Ups
100 m Farmer Carry
50 Cal Ski Erg
100 M Farmer Carry
4 Rounds
10 Toes to Bar
10 Burpees
100 m Farmer Carry
“ZEUS”
3 Rounds
30 Wallballs
30 Sumo Deadlift High Pull (75/55)
30 Box Jumps
30 Push Press (75/55)
30 Cal Row
30 Push Ups
10 Back Squats (Bodyweight)
For Time
800 M Run
Then
15 Rounds
20 Double Unders
5 Pull Ups
5 Rounds
30 Sit Ups
15 Dips
10 Cal Ski Erg
5 Deadlifts 315/225
1 Min Rest after Each Round
STRENGTH
Front Squat + Thruster
20 Min to find max
*From the Rack
CONDITIONING
20 Front Squats 95/65
400 M Run
20 Lunges 95/65
400 M Run
20 Pistols
400 M Run
20 Min AMRAP
8 Pull Ups
8 Box Jumps
8 Toes To Bar
8 Burpees
OPTIONAL ACCESSORY WORK
3 x Not For Time
12 DB Hammer Curl
15 Single Arm DB Row
24 Min AMRAP
Partner A
500 M Row
Partner B
AMRAP
4 Burpees
12 Ring Rows
16 Sit Ups
20 Double UNDERS
Partner A picks up where Partner B is on AMRAP
5 ROUNDS
20 Ring Dips
20 DB Lunges (50/35)
20 Push Ups
20 Single DB Alt Snatch (50/35)
20 Single DB Goblet Squat (50/35)
*Accumulate 1 mile run. You choose how you want to break that up.
8 Min AMRAP
25 ft Handstand Walk*
50 Sit Ups
*50 ft Bear Crawl Sub
Rest 2 Min
8 Min AMRAP
15 Cal Row
10 Box Jumps
Rest 2 Min
8 Min AMRAP
Plank Hold
*200 m Run everytime you break
STRENGTH
Pendlay Row + Weighted Pull Ups
25 Min To Establish
4 Rep Max Pendlay Row
2 Rep Max Weighted Pull Ups
If you’re still working on pull ups,
this is a great time to work on different
progressions. The idea is PUSH
YOURSELF! Even if it’s a 1 lb micro
plate you add. Do it.
CONDITIONING
12 Min AMRAP
2,2,2,4,4,4,6,6,6,8,8,8…
Ascending Ladder of
Knees to Elbow
Bar Facing Burpees
Power Cleans (115/75)
30 Cal Ski Erg Buy In
Then
40 Russian KB Swings 53/35
30 Goblet Squats
200 M Run
40 Russian KB Swings
30 Single KB Lunges
200 M Run
40 Russian KB Swings
30 Air Squats
200 m Run
40 Russian KB Swings
30 Lunges
Then
30 Cal Ski Erg Buy Out
STRENGTH
Push Press
15 Min to Establish 6 Rep Max
CONDITIONING
10 Min AMRAP
30 Double Unders
10 DB Shoulder To Overhead
OPTIONAL ACCESSORY WORK
3 Rounds Not For Time
Barbell Ab Roll Outs x 15
DB Rear Delt Fly x 20
Partner WOD
30 Min AMRAP
60 Dumbbell Snatches
60 Push Ups
60 Cal Assault Bike/Ski Erg
60 DB Thrusters
60 Burpees
400 M DB Farmer Carry
“PIG CHIPPER”
10 Pig flips*
25 chest-to-bar pull-ups
50 toes-to-bars
100 wall-ball shots
50 toes-to-bars
25 chest-to-bar pull-ups
10 Pig flips*
*Since we don’t own a Pig Flipper we’ll be subbing for 10 Deadlifts (315/225)
The Crossfit Games upon us!! For the next 6 weeks CrossFit Utah Valley will be doing one of the CrossFit Games workouts every Friday. What will the work out be? Who knows. Either way, Thursdays workouts are adjusting to accommodate the unknown. 3 x 200 m Sprint | Rest 2 min between each run 2 x 400 m Sprint | Rest 2 min between each run 1 x 800 m Run
STRENGTH
Back Squat
15 Min to Find 2 Rep Max
CONDITIONING
16 Min AMRAP
4 Muscle Ups
8 Box Overs
16 Wall Balls
10 Rounds
15 Push Ups
20 Sit Ups
25 Double Unders
Optional Accessory Work
3 x Not For Time
DB Bench Press x 12
Russian Twists x 30
Plank Hold x 1 Min
STRENGTH
Power Clean
20 Min to Find 3 Rep Max
CONDITIONING
10 Clean and Jerks (95/65)
500 M Row
8 Clean and Jerks (115/75)
500 m Row
6 Clean and Jerks (135/95)
500 m Row
4 Clean and Jerks (155/115)
500 M Row
2 Clean and Jerks (185/155)
200 M Run
50 Russian KB Swings (53/35)
200 M Run
25 Pull Ups
200 M Run
*50 Single Arm KB Shoulder To Overhead (53/35 *25 per side)
200 M Run
50 Sit Ups
200 M Run
25 Burpees
STRENGTH
Front Squat
15 Min To Establish 8 Rep Max
CONDITIONING
3 Rounds
10 Toes To Bar
15 Ring Dips
30 Plate Overhead Walking Lunges (45/25)
8 Min AMRAP
10 Alternating DB Snatch (50/35)
5 Box Jumps
Rest 2 Min
8 Min AMRAP
10 Cal Ski Erg
20 Double Unders
Rest 2 Min
8 Min AMRAP
10 DB Deadlifts (50/35)
20 M Bear Crawl
STRENGTH
Push Jerk
15 Min To Find 2 Rep Max
CONDITIONING
12 Min AMRAP
8 Thrusters (115/75)
16 V-Ups
*1 Wall Walk Every Min on the Min
OPTIONAL ACCESSORY WORK
Seated Dumbell Shoulder Press 3×15
Dumbell Overhead Tricep Extension 3×15
Seated DB Lateral Raise 3×20
800 M Run
40 Pull Ups
20 Burpee Box Jumps
400 M Run
20 Pull ups
10 Burpee Box Jumps
200 M Run
10 Pull ups
5 Burpee Box Jumps
*RX + Wear a Weight Vest
“PIONEER DAY WOD”
The first group of pioneers entered the Salt Lake Valley July 24 1847.
7 Rounds
24 Air Squats
24 Sit Ups
24 Double Under
24 Russian KB Swings
24 Push Ups
Then
1847 M Row
20 Barbell Lunges (75/55)
20 Ring Rows
20 Box Jumps
20 Power Cleans (75/55)
20 Push Press (75/65)
2 Rounds
22 Cal Assault Bike
14 Wallballs
22 Cal Row
14 Wallballs
22 Cal Ski Erg
14 Wall Balls
Optional Accessory Work
100 Plated Russian Twists
100 V-ups
*Partition as needed
STRENGTH
Bench Press
20 Min To Establish 10 Rep Max
CONDITIONING
14 Min AMRAP
2 Ground to Overhead (185/135)
4 Bar Muscle Ups
8 Deadlifts (185/135)
16 Push Ups
4 Rounds
1 Min Max Effort With Each Movement
KB Goblet Squat (53/35)
Burpees
Plank Hold
Russian KB Swing (53/35)
Box Jumps
Rest
STRENGTH
Deadlift
20 Min to Establish 5 Rep Max
CONDITIONING
10-8-6-4-2
Hang Power Snatch (95/65)
Pull Ups
22 Min AMRAP
22 DB Hang Power Cleans 50/35
22 Sit Ups
22 DB Push Press 50/35
22 Toes to Ring
22 Cal Bike/Row
200 M DB Farmer Carry 50/35
PARTNER WOD
Partition However Your Heart Desires
1 Mile with plate (45/25)
100 Burpees onto Plate
100 Plate Shoulder to Overhead (45/25)
200 Push Ups
200 Sit Ups (No Plate)
STRENGTH
Back Squat 20 min to Establish 3 Rep Max
CONDITIONING
4 ROUNDS
8 Sumo Deadlift High Pulls (95/65)
1 Rope Climbs
8 Front Rack Lunges (95/65)
1 Rope Climb
25 Min AMRAP
400 M Run
50 Double Unders
40 Russian KB Swings (53/35)
30 Sit Ups
20 Single Arm KB Shoulder to Overhead (53/35)*
*10 Reps on each side
STRENGTH
Hang Power Clean
20 Min to Establish 3 Rep Max
CONDITIONING
12 MIN EMOM
Alternate
Min 1
15 Push Ups
Max Power Clean (135/95)
Min 2
8 Burpees
*Score is Power Cleans
6 ROUNDS
250 M Row
10 Chest to Bar Pull Ups
20 Wallballs
STRENGTH Shoulder Press 15 min to Establish 5 Rep Max CONDITIONING 16 Min AMRAPAscending Ladder2,2,2,4,4,4,6,6,6,8,8,8…Push Press (95/65)Box JumpsAlt DB Snatch (50/35)
PARTNER WOD 8 Rounds Partner A 400 M Run Partner B 2 Rounds 4 Power Cleans (135/95) 6 Bar Facing Burpees 8 Toes To Bar ——— Partners Alternate Each Round 1 Round = Partner A finishing the run and Partner B finishing the 2 rounds.
STRENGTH
Front Squat
15 min to Establish 5 Rep Max
CONDITIONING
12 MIN AMRAP
24 Lunges
12 Ring Dips
6 Pull ups
10-9-8-7-6-5-4-3-2-1
Double DB Snatch (50/35)
Box Overs
Cal Assault Bike
SKILL WORK/MOBILITY
10 Min Work On:
Turkish Get Up
Then:
4 Rounds
500 M Row
40 Double Unders
30 Sit Ups
Rest 1 min between Rounds
FINAL DAY OF HERO WEEK!!
8:00 AND 9:00 AM ONLY
“MURPH”
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN
*PARTITION MIDDLE AS NEEDED
**RX IS DONE WITH WEIGHT VEST
HERO WEEK DAY 6 “RANDY” 75 POWER SNATCHES (75/45) THEN 2X NOT FOR TIME 5 MIN CONVERSATIONAL PACE ROW 3 MIN FOAM ROLLING/STRETCHING
HERO WEEK DAY 5
“EVA STRONG”
WITH A PARTNER
5 ROUNDS FOR TIME
24 DOUBLE UNDERS (EACH)
19 TOES TO BAR (TOTAL)
2 CLEAN AND JERKS (205/135) (TOTAL)
400 M RUN (TOGETHER)
HERO WEEK DAY 4
“THE DON”
66 Deadlifts (110/75)
66 Box jump, 24/20
66 Kettlebell swings, 53/35
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/35
66 Wall Balls
66 Burpees
66 Double-unders
HERO WEEK DAY 3
“HAVANA”
25 Min AMRAP
150 double-unders
50 push-ups
15 power cleans (185/125)
HERO WEEK DAY 2
“HOLBROOK”
10 Rounds
EACH FOR TIME
5 THRUSTERS (115/75)
10 PULL UPS
100 M SPRINT
REST 1 MIN
!!HERO WEEK STARTS TODAY!!
“JACK”
20 Min AMRAP
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
5 ROUNDS
50 FT BARBELL OVERHEAD LUNGE (45/35)
21 BURPEES
PARTNER “YOU GO I GO” WOD
5 ROUNDS
30 MIN EMOM
ONE PARTNER COMPLETES
5 THRUSTERS
5 BURPEES
ROTATE EACH MIN
2K ROW
50 WALL BALLS
1K ROW
35 WALL BALLS
500 M ROW
20 WALL BALLS
BACK SQUAT
5-5-5-3-3-3-1-1-1
PUSH PRESS
5-5-5-3-3-3-1-1-1
4 ROUNDS
20 SIT UPS
20 PLATE UPS (45/25)
20 OVERHEAD LUNGES
THEN RIGHT INTO
3 ROUNDS FOR TIME
400 M RUN
12 BURPEE BOX OVERS
“LYNNE”
5 ROUNDS
MAX REPS OF
BODYWEIGH BENCH PRESS
PULL UPS
20 Min Running Clock
1 Mile Run
With remaining time
AMRAP
7 strict T2B
14 Handstand Push Ups
PARTNER WOD
FOR TIME
100 CAL SKI ERG
60 T2B
50 SHOULDER TO OVERHEAD (135/95)
40 CHEST TO BAR PULL UPS
30 POWER SNATCH
20 BAR MUSCLE UPS
“DT”
5 ROUNDS
12 DEADLIFTS (155/105)
9 HANG POWER CLEANS
6 PUSH JERKS
FOR TIME
300 DOUBLE UNDERS
100 HANDSTAND PUSH UPS
*PARTITION MOVEMENTS AS NEEDED
4 ROUNDS
1 MIN RUSSIAN KB SWINGS (53/35)
1 MIN SIT UPS
1 MIN LUNGES
As Many Calories As Possible in 30 min
Row/Ski Erg (Every 5 minutes, alternate machines)
3 ROUNDS
15 OVERHEAD SQUATS (95/65)
15 L – PULL UPS
15 PUSH JERKS (95/65)
15 TOES TO BAR
15 HANG CLEANS*(95/65)
*FULL SQUAT
6 ROUNDS FOR TIME
400 M RUN
40 SIT UPS
30 DOUBLE UNDERS
20 HANG POWER CLEANS (95/65)
10 BURPEES
JUNE 9 2023
Open 15.4
10 ROUNDS
5 Front Squats (155/105)
5 Handstand Push Ups
JUNE 8 2023
13 min AMRAP:
10 Burpees over Bar
15 Deadlift (225/155)
then
Accessory Gymnastic Holds
Top and Bottom of Ring Dip position 2×45 sec each
Top and Bottom of Pull Up: 2×30 sec each
Hand stand hold: 2×45 sec