Our 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