Crossfit St George

noreply@blogger.com (CrossFit St George) — Sat, 02 Jun 2012 03:00:00 +0000

Saturday, June 2

TEAM wod

noreply@blogger.com (CrossFit St George) — Fri, 01 Jun 2012 03:00:00 +0000

Friday, June 1

2 sets max reps GHD situps

GI Jane on the run!
5 rounds for time
20 burpee pullups
run 200m or row 250m

noreply@blogger.com (CrossFit St George) — Thu, 31 May 2012 02:56:00 +0000

Thursday, 31 May

Press 5-5-5-5

Helen - double distance run

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

noreply@blogger.com (CrossFit St George) — Wed, 30 May 2012 03:00:00 +0000

Wed, May 30

Morning CrossFit Endurance at Snow Canyon High School Track

Afternoon from 4-7 Open Gym for skill work or catch up on WODS you missed!

noreply@blogger.com (CrossFit St George) — Tue, 29 May 2012 04:00:00 +0000

Tuesday, 29 May

10 minutes butterfly or kipping work. Full elbow extension. Work on speed.

WOD

5 FrontSquats 225/155

10 box jump(30/24)

sprint 100m

complete 2 sets for one round - record time

rest as needed- complete 3 total rounds trying to maintain times

noreply@blogger.com (CrossFit St George) — Mon, 28 May 2012 02:25:00 +0000

CLOSED Go for a hike and enjoy this cooler weather!

noreply@blogger.com (CrossFit St George) — Sat, 26 May 2012 01:30:00 +0000

"The brave die never,
though they sleep in the dust:

Their courage nerves a thousand living men."

- Minot J. Savage

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pounds Deadlifts, 6 Reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

noreply@blogger.com (CrossFit St George) — Fri, 25 May 2012 02:34:00 +0000

2 sets max rep GHD

2 sets max hold hanging L sit

WOD:

200m run

400m row

15 burpees

200m run

record time for each round for a total of 4 - rest between sets till heart rate returns to near normal. Try to maintain time within 5%. Give yourself a treat and wear the weight vest !

noreply@blogger.com (CrossFit St George) — Thu, 24 May 2012 05:20:00 +0000

"Your whining only makes me more hungry for your blood!"

Jillian Michaels

10 minutes to find 1 rep max hang snatch

WOD

10-9-8-7-6-5-4-3-2-1

Overhead Lunges 95/65

pullups

noreply@blogger.com (CrossFit St George) — Wed, 23 May 2012 04:06:00 +0000

CrossFit Endurance! RUN RUN RUN Track Snow Canyon!

noreply@blogger.com (CrossFit St George) — Wed, 23 May 2012 04:04:00 +0000

Front squat : warm up - 10 minutes to find 1 rep max

WOD:

2 rounds for time

Each round begins with a sandbag carry to the top of the hill. Drop sand bag and sprint back

5 MU or 10pullups/5 ring dips

7 power cleans 165/115

9 box jump 33/27

Sprint to the bags and carry them back to the door - begin next round

rest 2 minutes and repeat:

Score is total time for all 4 rounds including 2 min rest

noreply@blogger.com (CrossFit St George) — Sat, 19 May 2012 01:30:00 +0000

Sow an act, and you reap a habit; sow a habit, and you reap a character; sow a character, and you reap a destiny.

-George Dana Boardman

"Triple F"

F ing Freaking Fran

1 mile run

21 thrusters 115

21 pullups

800 m run

15 thrusters

15 pullups

400 m run

9 thrusters

9 pullups

200 m run

Go Caprice!!!

We will be thinking about you Running the Ogden Marathon while we are doing our easy Fran!

noreply@blogger.com (CrossFit St George) — Fri, 18 May 2012 01:30:00 +0000

"The first and the best victory is to conquer self." Plato

L sits- hanging and paralette for a max time each

Cindy!!! Use weighted vest if you can.

20 min amrap

5 pull-ups

10 push-ups

15 squats

noreply@blogger.com (CrossFit St George) — Thu, 17 May 2012 01:30:00 +0000

"Strong is what happens when you run out of weak!"

10-15 minute work to one rep max snatch balance- focus on technique but go as heavy as you can

Tabata rest 1 minute between

Row - for total distance

Box jump 30/24 - total reps

hand release push ups

wall balls 20/14
sit ups

noreply@blogger.com (CrossFit St George) — Wed, 16 May 2012 05:50:00 +0000

"MOTIVATION is what gets you started,

HABITS are what keep you going!"

RUN RUN RUN

CrossFit Endurance at Snow Canyon Track!

Be there!

noreply@blogger.com (CrossFit St George) — Tue, 15 May 2012 03:36:00 +0000

"The first and the best victory is to conquer self." Plato

Max effort

push press 3-3-1-1

push jerk 3-1-1-1

WOD

10 muscle ups or 30 pullups

then

21 DeadLift 265/185

21 toes to bar or toes through rings

50 Double Unders

15 DeadLift

15 T2B

50 Double Unders

9 DeadLift

9 T2B

50 Double Unders

noreply@blogger.com (CrossFit St George) — Mon, 14 May 2012 04:22:00 +0000

"If you focus on RESULTS you will never CHANGE.

If you focus on CHANGE you will get RESULTS!"

Front squat 3-3-1-1-1

hit failure

WOD:

4 minutes

row 500 m

as many OHS in remaining time 115/75

rest 2 minutes

repeat two more sets beginning with row

next two rounds count reps of push press and power snatch

noreply@blogger.com (CrossFit St George) — Sat, 12 May 2012 03:27:00 +0000

Team WOD:

Pair up: men use 1.5 Pud 1 pud for ladies

Farmer walk with KB in each hand

3 sets each partner - only one partner can go at a time

Row 500/400/300/200 m

While one partner is rowing the other partner must hold KB

When your partner drops the KB you each do 5 burpees and switch spots

You can only row while your partner is holding KB

3 sets farmer walks each partner - may go at the same time but time is finished only when both partners are done

noreply@blogger.com (CrossFit St George) — Fri, 11 May 2012 01:30:00 +0000

Kalsu

100 Thrusters for time at 135/95 lbs and on the top of every minute you have to do 5 Burpees.

However you may choose to do 155/105 you can perform 60 reps instead of 100

noreply@blogger.com (CrossFit St George) — Thu, 10 May 2012 03:26:00 +0000

Practice kipping HSPU on ground or parallets 5 minutes

4 sets max effort HSPU

- wide hand position strict

- wide hand position kipping

- regular hand strict

- regular hand kipping

2 minute defense:

5 rounds of:

1 Power Clean 135/85

3 Squat Cleans

2 Push Jerks

100m sprint

rest 2 minutes and repeat

noreply@blogger.com (CrossFit St George) — Wed, 09 May 2012 03:30:00 +0000

CrossFit Endurance

Snow Canyon Track

For all you to be Spartans... Take advantage of Caprice's amazing coaching!

And enjoy being outside too!

noreply@blogger.com (CrossFit St George) — Tue, 08 May 2012 04:20:00 +0000

Push Press Max Effort - hit failure! 5 3-3-3 Push Jerk 3-3-3 10 minutes lever work and parallet HSPU or Muscle up practice 8 minutes 5 Box jump 36/30 10 plyo pushups 15 CTB pullups (jumping pullups for those that cant get 8-10 pullups in a row)

noreply@blogger.com (CrossFit St George) — Mon, 07 May 2012 04:10:00 +0000

Take the Good and The Bad,

And Make Them Great!

front squat max effort

3-3-3-3 - should be close to failure with each set.

12 min AMRAP

5 KB snatch each hand 1.5/1

15 ball slams 50/40/30

3 turkish getups each hand 1.5/1

15 side wall ball slams

noreply@blogger.com (CrossFit St George) — Sat, 05 May 2012 03:47:00 +0000

Ironman Surprise! Yep It's a Surprise!
But don't get mad if the Ironman blocks Ali and Jeremy at their home and the can't get to the gym!

Don't forget to go support Kamm our Ironman!
GO Kamm GO!

noreply@blogger.com (CrossFit St George) — Fri, 04 May 2012 03:30:00 +0000

Goofy Bench - attach KB to bench with bands control bar with unstable weights

Goofy Press

3 sets max reps each

4 rounds for time

5 Ground To Overhead 155/115

row 250

5 Romanian deadlift 155/115

sprint 200m

Crossfit St George

"The first and the best victory is to conquer self." PlatoL sits- hanging and paralette for a max time eachCindy!!! Use weighted vest if you can.20 min amrap5 pull-ups10 push-ups15 squats

"The first and the best victory is to conquer self." Plato

L sits- hanging and paralette for a max time each

Cindy!!! Use weighted vest if you can.

20 min amrap

5 pull-ups

10 push-ups

15 squats