Tuesday WOD, Interval Love and Pilates night.

Pre WOD
Rx+/Rx
Toes to Bar, rest :30 between sets, going for quick!
5×8
Then
5×3 Muscle Up-Going for fast reps.  Rest :30-1:00 between sets

RxM
5×5 Toes to bar or Knee to elbow
then
5×3 Muscle Up from the floor on low set rings.

RxM+
5×5 Knee Tucks, knees up as high as possible.
5×5 Muscle up from the floor on low set rings.

WOD
5×5 Back Step Lung with bar in front Rack
155/115, 135/95, 95/75, Empty Bar 45/35

Complete 5 Pulls during your active rest
No kipping, but strict
Rx+/Rx
5 Strict Pull Up

RxM/RxM+
5 Assisted Pull Up

Then:
Every minute on the minute for 10:00
8 American Swing
8 Clean
8 Snatch
Rx+/Rx 24/16kg
RxM and RxM+ Scale appropriately.

Post WOD
100 Sit Ups for time, goal is under 3:00.

Stretch, roll etc.

Keep in mind we offer Interval Day for every class on T/Th at the Downtown gym and 6am and 6pm at the Holladay gym, please get to them!

 

Congratulations to one of our very favorites and original gym members, Rick H!!!

Rick is getting married this evening! Rick we want to give you our best wishes going forward with your new family and also thank you for the impact you have made in our gym, within our gym family.  You are a great asset to our gym and a great role model as well.

Love from Ute CrossFit Rick, we wish you the best and you have our full support, we are happy for you!!

Here is Rick in a nut shell!

Here is Rick in a nut shell!

Deadlift day, teachers pet.

Deadlift day, teachers pet.

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