UteCrossFit.com

Monday WOD

UteCrossFit — Mon, 23 Apr 2012 03:17:49 +0000

Remember, there is now a novice workout class Monday, Tuesday, Wednesday at 5pm. We are doing our best to keep classes around 10 clients per class.

30/20/10 reps of
Front squat 95/55
Ring pushup (scale to pushup

Challenge: 3×10 Deadlift

6am endurance WOD
Pose warmup
800m run for form
Then
4 rounds
75du
1x rope climb
Max rep bench press 95/55
Rest 2minutes between rounds

9:30&10:30
5×3 Shoulder Press
Then
15min AMRAP
200m Run
10 Toes2Bar
10 Push Press 95/65#

3pm
Pullup/hspu ladder
3×10 DL 315/225
Then row 1k for time (race someone)

Thursday Workout

UteCrossFit — Thu, 05 Apr 2012 03:40:39 +0000

Workout of the day:
“Partner Danny”
20:00 Amrap
30 Box Jump 24/20″
20 Push Press 115/75
30 Pull Up
-Work with your partner, strategize your reps any way you want but in order. One person moving at a time.

PreWod: 5×5 Deadlift on the 2:00 minutes
PostWod: 3:00 B/R or Run Followed by stretch.

Wednesday Workouts Bammm!!

UteCrossFit — Wed, 04 Apr 2012 00:46:41 +0000

Workout of the Day:

3 Attempts, not consecutive:

500m row
20o meter run
Rest to recovery, or as heats allow for in between rounds.

Prewod:

5×5 Squat Clean

Postwod:
Prone Cobra stand off, boys VS WOMEN. Stretch.
9:30 and 10:30 Wod + Day Care Wodzilla, please post to comments how many kiddos you are bringing

CHALLENGE:Tabata Jump Rope-Singles

PRE WOD:Review OHS form

WOD:

5rds for time

30 Double Unders

15 OHS 95/65#

3:00pm Advanced Wod, TBA

Tuesday Workout

UteCrossFit — Tue, 03 Apr 2012 01:55:48 +0000

Workout of the Day:
15:00 Amrap

20 Double Under
8 Headcutter 24/16kg
100 meter run

Prewod
Wall Sit For time, challenge of the sexes!! Who is stronger boys or WOMEN?
Postwod
800m Run Cool Down

5:00 Endurance Wod
Running form Drills
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post Wod:
3:00 Plank or FLR followed by stretch.

Monday Workouts

UteCrossFit — Mon, 02 Apr 2012 00:07:28 +0000

Workout of the Day:
Prewod:
4x Max Rep Push Up 1:00 rest between. Score is total.
Wod: 400m Walking Lunge, for time.
Postwod: Cooldown- 6:00 mix of bike/row. Stretch!

6:00am Endurance Wod:
Good form running drills.
Tabata
KB Swing-Russian 24kg/16kg
Rest:2:00
“Annie”
50-40-30-20-10
DU
Sit Up
Cool down run/stretch

9:30 & 10:30 Workouts + Daycare
3rds of Max Reps of the following movements
Pull-Ups
Push-Ups
Ball Slams 30/20#
Grasshoppers
1min rest btw rds.

5min Cool Down-Run, Bike, Row

3:00pm Advanced CrossFit Tba

Saturday BBQ and Friday wod

UteCrossFit — Fri, 30 Mar 2012 03:13:32 +0000

Saturday there will be no 10am class at the gym. Instead we will have a 10:30 class at sugarhouse park and BBQ to follow. Bobbie and I (tommy) will provide enough food for about 50 people and some beverages. If everyone could bring 1 dish, eipaleo favorite paleo recipe or a dessert of some sort we would appreciate it. Again, workout at 10:30, BBQ to follow. Sugarhouse park, just drive around and look for really fit, good looking people to get the exact location. We will try for the picnic/playground area about 1/2 way around the loop (not by the pond). If there’s already people there we will be somewhere else.

Test day

After a good warm up perform the following tests:

5 rep Max front squat (10 min time limit)

Then BASELINE 500m row, 40 squat, 30 sit up, 20 pushup, 10 pullup

9:30/10:30

Challenge:500 m Row for time

80,60,40,20-Air Squat

20,40,60,80-Floor Wipers

Feedback needed

UteCrossFit — Thu, 29 Mar 2012 03:15:08 +0000

Nutrition challenge finale! Haven’t heard much buzz lately, is everyone burned out or what? Ready to wrap things up and hit those goals? We need feedback on one pressing issue.

Apparently alcohol (and fun) is prohibited at sugarhouse. Should we do the finale BBQ at liberty instead? Again plan on 10:30 am WOD followed by fun and BBQ ute style.

Workout of the day
10 pull ups
20 squat cleans 95/65
30 ball slams 30/20
Run 800m
30 ball slams
20 sq cleans
10 pull ups
For time

Challenge: divide into two teams and have a sled push relay. Number of people on team X 4 = laps. For example- 5 people per team, each team does 20 times down and back 5×4=20 laps. Enjoy

Wednesday

UteCrossFit — Wed, 28 Mar 2012 15:00:08 +0000

Nutrition Challenge Finale this Saturday
Our 10am class will be cancelled and we will have a big group workout at sugarhouse park at 10:30 followed by a BBQ and fun. Saturday will have normal classes at 7 and 9 with intros at 8, but the 10am will be up at sugarhouse park.

WOD
on the minute for 15 minutes
3 deadlifts at BW
5 Burpees

Challenge: 2k row for time

Go all out on the challenge, the WOD after will be more for form on deadlifts. 2k row is good for the soul.

9:30 & 10:30 classes
Challenge:400m Partner Walking Lunge

Partner AMRAP
8min complete as many rds as possible. You and your partner will work at the same time, add rounds together for total score.
10 Split Jumps (5 ea. leg)
5 Burpees
10 Push-Ups
5 Shot Guns

3pm class
IWT of champions

Like us on facebook

UteCrossFit — Tue, 27 Mar 2012 15:05:28 +0000

I just saw another Crossfit gym bragging about how they had almost 1000 “likes” on Facebook. I believe we have about 250 likes. Let’s get that up to 1000 by the end of the week because youow trainers are not competitive AT ALL. . They offered a “free t shirt” for the 1000 like. That’s kind of cheesy in my opinion. We will give 2 hours of personal training for the person that gets the word out the best and gets the most friends to like us!

Tuesday workout

UteCrossFit — Tue, 27 Mar 2012 03:48:07 +0000

Thanks and apologies to the 5:30 and 6am classes on monday. We wish there was something we ould e done but with no power it wasnt safe to run workouts in the dark . Thanks to Alli for sticking around to greet everybody in the dark anyway.

Workout of the day

5 cleans 165/105

20 double unders

5 rounds

Challenge: 2 snatches on the minute for 10 minutes (advanced do 2 snatch + 1 muscle up)

Post wod: 3 min ring support hold. 3 min flr hold

5 pm endurance class

Pose warm up

“team Eva”

5 rounds of 800m run + 30 lb swings 32/24kg + 30 pullups