Blog

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WEDNESDAY 09 NOV 2011

WOD: Work up to a 1RM Press Then: 21-15-9

• Push Press 95/65
• Ball Slams 20/15
• Box Jumps 24/18

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TUESDAY 08 NOV 2011

WOD: Calorie Row to Hell

• 50-40-30-20-10

One partner rows will the other partner rests. Each must complete every set of the entire ladder.

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MONDAY 07 NOV 2011

Congratulations to SLC CrossFit athletes Bill Robbs, Tony Mares, and Justin Dickson. They represented the gym well. SLC took 1st in every division it entered on Saturday at the Fitness Elevated Masters Competition. Click here to see the final results: Fitness Elevated Final Results.

WOD: For time: 100 Back Squats @ 40-50% of 1 RM

Every time you rack the bar finish:

• 10 Ring Dips
• 10 Pull-ups

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Saturday November 4th

Workout Of The Day:

• 40-30-20-10 reps of:

 

• KB Squats #53/35

 

• Box Jumps 24"/18

 

• Ball Slams #20/15

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SATURDAY 05 OCT 2011

Good luck to SLC CrossFit athletes Bill Robbs, Tony Mares, and Justin Dickson as they compete in the Fitness Elevated Master's competition Saturday morning. If you have time, stop by Ute CrossFit to watch the action and cheer on your fellow CrossFitters. First heat starts at 11:30 AM.

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FRIDAY 04 OCT 2011

Nicole S. on the tire flips.

WOD: 5000 lbs. Ground to Overhead!

• Chose your own weight
• Complete on pull-up for every rep used to get to 5000 lbs.
• Pull-ups are completed after you reach 5000 lbs.
• Time stops for you after you complete all your pull-ups.

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THURSDAY 03 NOV 2011

WOD: Accumulate:

• 10 Min Squat
• 8 Min Couch Stretch
• 6 Min PNF Hamstrings
• 4 Min Chest Stretch

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WEDNESDAY 02 NOV 2011

Congratulation to Garrett Rigard! He got his first muscle-up on Tuesday!

WOD: 5 Rounds for Max Weight

• 1 Snatch Grip Deadlift
• 2 Hang Power Snatches
• 3 Overhead Squats

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TUESDAY 1 NOV 2011

WOD: 50-40-30-20-10 Reps for time:

• Wall Balls 20/14
• Sit-ups

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MONDAY 31 OCT 2011

Happy Halloween! Don't be lame, remember your costume cause it's on!!

WOD: The Camel total

3 Attempts at each for 1RM

• Weighted Pull-ups
• Bench Press
• Power Cleans