Wod: 1000 m Row 20 Pull Ups 40 Push Ups 60 Sit Ups 80 Air Squats This is double load of our Baseline workout. Look up your baseline time, multiply it by 2 and see if Big Baseline is anywhere near that. Prewod: 5×5 Lunges w Loaded Barbell Dr. Rick was in a bad biking [...]
Wod: 4 Rounds: 6 Lateral Ball Slams (3 each side of barbell) 6 Hangclean 135/95 Prewod: Practice and master this: Lunge + Pistol+ Single Leg Deadlift Move from one movement right into the next, you will be moving forward into each movement. 5 Rounds, 3 reps on each side. Not for time, but for fluid [...]
Wod: 15-12-9 Wall Ball Burpee-Pull Up Cashout: 200 m run backwards, 100 m run forward. Prewod: Pick Up Something Heavy: On the minute for 5 minutes:6x Front Squat Postwod: 5:00 minutes of plank hold or flr 9:30 and 10:30 Wod and Free Daycare Challenge:Max Push-Ups 1min. Max Mountain Climbers 1min. WOD 50 Russian KB Swings [...]
Helen: 3 Rounds: 400m Run 21 KB Swing 12 Pull Up Prewod: Deadlift Strength Work, going heavy. Postwork: Cool down. The 5:30am Class came in today and our below wod did not post correctly! :( So out of the hopper today, they picked the above Helen wod and some Deadlift work. We will save the [...]
Wod: 3x 5:00 Minute Amraps 1- 50 DU 20 Air Squats Rest 1:00 2- 50 Hurdle Hops 15 Toes 2 Bar Rest 1:00 3- 50 Mountain Climbers 10 Push Ups Prewod: 4x200m run 1:00 rest between. Postwod: Couch Stretch/Prone Cobra Holds 9:30 and 10:30 Wod 8rds of 20 sec work 10 sec rest of ea. [...]
We have heard a couple classes expired on mind body, don’t worry all classes will be as usual tomorrow. We are fixing the schedule ASAP. WOD 50-40-30-20-10 kb swings 24/16kg 5-10-15-20-25 ring dip/ring pushup/pushup Challenge: 5×30 seconds max lateral hops over a box or hurdle. Rest 1:00 between sets 9:30&10:30 Pre-wod: 1mi Run for time [...]
How hard can you go? We do a lot of “chipper” wod’s and longer conditioning workouts. Today we want to see how hard you can push yourself in a short time domain. Workout 8 Power Cleans @ 50% of max 8 Knees to Elbows (or sit-ups) 4 Rounds pre-workout: Power clean form. Go over touch [...]
Wod: 10 Rounds: 100 m sprint 5 Burpee Broad Jumps 50 m sprint 5 Frog Jumps 1 Rope Climb (If the Rope gets blocked up 3 Strict Pull Ups) Prewod: On the minute for 10 minutes: 5 Press Postwod: Row and Stretch to down. 9:30 and 10:30 am Mommy and Daddy Wod WOD 3rds for [...]
Team workout fun day! As a team of 2 complete 3 rounds for time of: 30 box jumps 20″ (alternate reps) 30 power snatch 95/65 (divide reps however) 10 partner pistols (hold hand and balance each other, do pistol at same time. If you can’t figure it out do 40air squats alternating reps) Row 500m [...]
Come be a part of the first annual kids summer camp at Ute CrossFit! Learn the importance of staying active while discovering the CrossFit way of life. Our goal is to empower kids to develop a sense of body mechanics, basic nutritional concepts and guidelines, and a general foundation for a healthy mind and body. [...]
