WOD 11/26/14

HAPPY THANKSGIVING. Enjoy the time with your family and friends.

Be on time as today will be a longer/tough one. We will do a quick BB warm-up as group then get right into the WOD.

WOD: Girls Triplet (Partnered)

150 Wall Balls (Karen)
30 Clean & Jerks (Grace)
30 Snatches (Isabel)

– One partner works. One “rests”
– Reps is cumulative of partners. Break up reps as needed. Do not go to failure.
– Sharing weight/MB throughout. Weight should stay the same for Grace/Isabel.

Post-WOD (Challenge/Cool-down):
Enjoy Thanksgiving

WOD 11/25/14

Pre-WOD (Skills/Strength):
3RDS Superset
10 SLDL
10 OHS

WOD:
5RDS
3 Strict Press
3 Push Press
3 Push Jerk

– Build-up rounds of the above complex.
– Not for time. Rest as needed between rounds.
– Weight should increase each round.

Post-WOD (Challenge/Cool-down):
Shoulder mobility as group

WOD 11/24/14

Pre-WOD (Skills/Strength):
EMOM 6mins
3 Front Squats (70% of 1rm)

WOD:
20 Snatches (95/65)
50 MB Sit-ups
15 Power Snatches (125/85)
50 MB Sit-ups
10 Hang Snatches (155/105)
50 MB Sit-ups

Post-WOD (Challenge/Cool-down):
Group stretching & planking

WOD 11/21/14

Pre-WOD (Skills/Strength):
Group warm-up lead by coach.
Invisible Fran
BB Front Squats
BB Push Press
Fire Hydrant stretch
Ring Rows

WOD:
5min Fran
21-15-9
Thrusters
Pull-ups

– Weight (thrusters) and pull-ups to be modified in order for you finish Fran in just under 5mins.

Post-WOD (Challenge/Cool-down):
50 Hollow Rocks
– Break up as needed. Keep a tight core and slow smooth rocking motion.

WOD 11/20/14

Pre-WOD (Skills/Strength):
12 minutes to work through the following as many times as possible.

Turkish Getups x 2 reps each arm
Freestanding Handstand or Handstand hold x 90secs
Hollow Hold x 45secs

Notes: Work up to the heaviest weight possible for the TGU.

WOD: Linda
10 to 1 rep scheme of:
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

Post-WOD (Challenge/Cool-down):
1min max effort Mountain climbers

WOD 11/19/14

Pre-WOD (Skills/Strength):
5×5 Deadlift
– Build up to a heavy 5rep set.

WOD: Partner Mash
50 MB Cleans
100 MB Toe Taps
50 Push Press (75/55)
100 Walking Lunges
50 Burpee Bar Hops
100 MB Sit-ups
50 Wall Balls
100 Double Unders
50 Front Squats

Combined total reps between partners.
During “50” movements. Non-working partner is holding a high plank.
During “100” movements both partners are working.

Post-WOD (Challenge/Cool-down):
Stretch

WOD 11/18/14

Make sure to get your goals/accomplishments list completed. Talk to your coach this week about it.

Pre-WOD (Skills/Strength):
3RDS
Snatch progression (Shrug, Hi-pull, Muscle, Drop, OHS, duck hop, tall)
Building weight up each round

WOD:
5RDS
5x Snatches (60% of 1rm)
1min Max effort Box overs (each round reps need to maintain or increase. penalty if they drop. no sandbagging.)
Rest 2mins

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Post-WOD (Challenge/Cool-down):
Stretch

WOD 11/14/14

Announcements:
Slavestealer event

This weekend there are a couple fundraiser events in the valley for Operation Underground Railroad. This in an amazing organization which rescues children around the world from the sex slave trade. Both Ute Crossfit and Lehi Crossfit are a hosting the Slavestealer WOD this saturday. All proceeds of the event are going to this cause. As well both events will have a bunch of professional crossfit athletes such as Rich Froning, Stacie Tovar, Chris Spealler, Matt Fraser, Miranda Oldroyd and many more attending. Below is the link for each gym’s event. If you have time this weekend partner up, get registered and get it done for a good cause.

http://utecrossfit.com/slavestealer/
http://crossfitlehi.com/slavestealer/

WOD TODAY at 1pm not Noon.

Pre-WOD (Skills/Strength):
2 Rounds Cindy
– Slow and focused on activation

WOD: (30 minute time cap)

5 Rounds

5 burpees

10 push-ups

15 sit-ups

20 air squats

THEN

5 Rounds

5 wall balls

10 box jumps

15 KB snatches (alternate between right and left arm)

20 double unders

Post-WOD (Challenge/Cool-down):
Stretch

WOD 11/13/14

Announcements:
Slavestealer event
This weekend there are a couple fundraiser events in the valley for Operation Underground Railroad. This in an amazing organization which rescues children around the world from the sex slave trade. Both Ute Crossfit and Lehi Crossfit are a hosting the Slavestealer WOD this saturday. All proceeds of the event are going to this cause. As well both events will have a bunch of professional crossfit athletes such as Rich Froning, Stacie Tovar, Chris Spealler, Matt Fraser, Miranda Oldroyd and many more attending. Below is the link for each gym’s event. If you have time this weekend partner up, get registered and get it done for a good cause.

http://utecrossfit.com/slavestealer/
http://crossfitlehi.com/slavestealer/

WOD tomorrow at 1pm not Noon.

Pre-WOD (Skills/Strength):
Tabata Abs

WOD:
5 Rounds
5x Front Squats (BW)
1 min max burpee pull ups
– rest 90 seconds in between rounds

Post-WOD (Challenge/Cool-down):
Stretch