Wednesday WOD KB Love.

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Please join us this Saturday 10/12/2013 for our Gym Hop!!

What? Ute CrossFit Gym Hop & Fundraiser Event. You will do a quick workout at Holladay 9-10am, then another one at Sugarhouse 10:30-11:30, and finally finish with a workout at our new Downtown 12-1:30pm location with celebration food and drinks to follow.

 

When? October 12 beginning at 9:00 a.m. and finishing up at 1:30 pm.

 

Where? Starts in Holladay, 4894 S Highland Drive. 2nd stop is at our Sugarhouse Location 543 E 2100 S. Final Destination is at 1154 S 300 W, right in the SE corner of Target’s parking lot.

 

Who? This is open to all of our members and any friends they wish to bring along.

 

Why? Because cancer SUCKS! We are supporting our friends from Dogtown CrossFit by participating in their “Crush Cancer” fundraiser. This is a free event. Any donation you wish to give you can do so directly through this LINK.

 

http://www.crowdrise.com/crushcancer-2013

http://www.crowdrise.com/DogTownCrossfit-2013

More details…

~You do not have to stop at every gym, nor do you have to workout, but that’s the fun part ;)  If you want to just spectate or hang out for the snacks and drinks from 12:30 to 2pm you can just meet us Downtown. All are welcome. The more the merrier.

 

~The first two stops will be more like clinics than workouts. At Holladay we will take small groups, spend 5-10 minutes going over shoulder “pre-hab” and then spend another 10 minutes working with our Bulgarian funbags. At Sugarhouse, trainers will put on a mini strongman clinic, handling axle bars, tires, and atlas stones. The final workout Downtown will be a more traditional CrossFit workout. All are welcome to participate in as much or as little as they wish.

 

~We will provide the coaching and workouts, along with some basic snacks and drinks. Please bring your own alcoholic beverages.

 

 

 

Pre WOD
Turkish Get Up
5-4-3-2-1

Begin with a moderate load, completing 5 reps on each side.  For the next set use a heavier load completing 4 reps on each side.  Once you get to your final rep on each side that is your 1rm.  Choose your own object today.  Kettlebell, dumbbell, barbell, medball…your pick!

WOD
Not for time, work at your own pace focusing on form and hip explosiveness. Use a KB that your body needs today.

3 Rounds
10  SLDL
10 SDHP
3 Rounds
15 Russian Swing
10 Single Arm Swing (5 rt/5 lt)

3 Rounds
10 Clean and Press
10 Goblet Squat

3 Rounds
10 Snatch
10 American Power Swing

Post WOD
800m Cool Down Jog/Stretch

9:30 and 10:30 WOD and Daycare at Holladay Gym
Challenge:Max Cal.
1min Max Cal on Rower & 1min Max Cal on Bike
  • 2min Rest btw efforts
Bodyweight Bliss. On the 2min for 14min
 5 Push-Ups
10 Sit-Ups
10 Split Jumps
40m Sprint

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