Monday WODS, a twist in programming and please check the schedule for updates!

Coach Tay, showing hips UP!!!

Coach Tay, showing hips UP!!!

 

 

 

 

 

 

 

 

 

Exercisers!  On Friday we posted some updates that are important going forward.  Please scroll back to our Friday Post so you can get the run down if you have not already.

We have added in classes to the Downtown Gym, those are open for every member and they may be more flexible for many of you. The Downtown Gym will be operating with a lot less people, “if” you feel you need a little more coaching instruction during our classes those would be great to attend for that reason.

We are nearing the CrossFit Open here in February, we are going to pump training up a bit to be ready for it.  We will now have 4 options when you arrive to complete your WOD.

Please take a look at the below WOD and see what you can handle and pick one, modifications from these are fine.  But we ask that you pick one daily that you can handle without modifying and work within that range until you find yourself ready to advance into the next level.  It is okay ease up on days when you cannot give your 100% in training.  Don’t be afraid to scale back on days you are not at full par.

Some of you might even just need a rest day!  Take care of your bodies!

Our new schedule is up and running, please find it and make sure you know current classes and changes, there are a few.

Sugar House Schedule
http://sugarhouse.utecrossfit.com/pricing-schedule/

Holladay Schedule
http://holladay.utecrossfit.com/schedule/

Downtown Schedule
http://downtown-slc.utecrossfit.com/schedule/

 

Rx+
Pre WOD
3x 5-1 ladder of strict HSPU + strict pull-up *no kipping HSPU

WOD
On the minute for 10:00
7 Deadlift 185/115
7 Burpee
-rest 5:00
5:00 AMRAP
7 Thruster 115/75
7 Power Clean 115/75
7 Chest to Bar Pull-up

Rx
Pre WOD
3x 5-1 ladder of strict Ring Dip + Pull-up
WOD
On the minute for 10:00
7 Deadlift 135/95
7 Burpee
-rest 5:00
5:00 AMRAP
7 Thruster 95/65
7 Power Clean 95/65
7 Chest to Bar Pull-up

RxM
Pre WOD
2x 5-1 ladder of ring push-up + kipping pull-up
WOD
On the minute for 10:00
7 Deadlift 115/75
5 Burpee
-rest 5:00
5:00 AMRAP
7 Front Squat 95/65
7 Power Clean 95/65
7 Pull-up (band assistance ok)

RxM+
Pre WOD
2x 5-1 ladder of elevated ring push-up  or push up + ring row
WOD
On the minute for 10:00
7 Deadlift 95/55
5 Up Down ( Burpee, minus push up)
-rest 5:00
5:00 AMRAP
7 Front Squat 75/35
7 Hang Clean 75/35
7 Ring Row or Band Pull Up

Post WOD
500m Cool Down Row
Foam Roll Out/Stretch!

 

9:30 WOD and Free Daycare at Holladay Gym

Challenge: On the min for 8min of 5 Front Squats w/Bag, 5 Hollow Rocks, 5 Push-Ups.
WOD: Buy in 1k row
20m Weighted Sled Push
20 Pull-Ups
20m Weighted Sled Push
10 Plate Head Cutters 45/25#
20m Weighted Sled Push
20 Plate Burpees
20m Weighted Sled Push
Cash Out: 100 Double Unders

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