5/5 WOD

Skill Work
rope climbs
box jumps
ect,

WOD
15-10-5
power snatch 95/65
burpees over parallette
50 DU (or 150 singles)

5/4 WOD

Strength
BS 3x3


WOD
Angie
100 pull ups
100 pushups
100 sit ups
100 air squats

5/3 WOD

Strength
OHS 5x5

TABATA
ring rows
parallette jumps
KB swings 53/35
FS 75/55

4/28 Wod

Strength
practice thrusters and pull ups


WOD


Fran
21 -15 - 9
thrusters 95/65
pull ups

4/5 WOD

Strength
Squat Snatch 5x3

WOD
'Jackie'
1000m row
50 thrusters 45/35
30 pull ups

4/4 WOD

Skill Work
10 min of rope climb practice

3 Rounds
15 med ball cleans 20/14
1 rope climb (15 pull ups)
12 T2B
250m row

Challenge
as many air squats in 1 min


Jen getting her pull up on a green band.  Way to go Jen!!!!

4/2 WOD

Obstacle Course
20 min AMRAP
100 m sprint
50 singles
ladder step (both feet)
2 pull ups per bar
tire jumps (on, in, on, out)
20 m sprint
parallette push ups
10 weighted lunges 45/35

Love this photo of you Miki

3/30 WOD

Skill Work
please pick a skill and work on that for 7-10 min

TABATA
OH sit ups 25/15
box jumps 24/18
GHD
thrusters 45/35

3/29 WOD

Strength
FS 5x5

5 Rounds
10 SDHP 95/65
10 HSPU
10 pull ups

3/28 WOD

Strength
Push Press 3,3,3,1,1,1

WOD
Row for time
750m
500m
250m

Rest as needed between rows

3/26 WOD

Saturday's WOD
Team work!

WOD
3 tire flips (each person)
50 parallette jumps w/ med ball
200m run (together)
50 KB swings 53/35
200m run (together)
50 OH lunges 35/25
200m run (together)
50 sledge hammers
3 tire flips (each person)
(tire flip, jump in out and flip)

3/25 WOD

Jeromie

2 Rounds

26 goblet squats 53/35
26 DU (or 78 singles)
26 wall balls 20/14
26 box jumps 24/18
26 KTE
26 burpees

3/24 WOD

Strength
push press 5x3

15 min AMRAP

5 HSPU
10 push press 85/55
15 burpees

3/23 WOD

3 Rounds
8 wall balls 20/14
8 box jumps 24/18
8 OH sit ups 35/25

5 min rest

3 Rounds
6 KB swings 53/35
6 push up new standard
6 OH lunges 35/25

Challenge
Bar hang as long as you can

WOD 3/21

Strength
BS 3,3,3,1,1,1


6 Rounds
200m run
15 box jumps 24/18
10 KB swings 53/35

St Patty's day WOD

 Happy St Patrick's Day

Strength FS 3,3,1,1,1

15 min AMRAP
10 KB swings 53/35
10 push-ups
10 Air SQ

Challenge AMAP tire jump through s in a min

Wod 3-15-2011

Strength---Push Jerk 5x3

Wod----Helen

3 Rounds for time.

400m Run
21 KB Swings 53/35
12 Pull-Ups

WOD 3/14/11

WOD

250m row
21 DL 185/155
500m row
15 DL
1000m row
9 DL

CSV now has plenty of options for drinks. So if you need to fuel before or after we have a drink for you! If you have a credit card on file we can just charge it to your account or bring some cash! See you all at the box

New schedule for Fridays! No more 7:30 pm class. So make sure to catch a wod at the 5:30 or 6:30pm class.

First give away starts today! First member to sign up 3 people gets a FREE iPod shuffle!

Challenge today as well! After wod. . .hold plank as long as you can.

WOD 3/11/11

WOD 3-11-11

Ascend  5, 10, 15

Box Jumps 24/18
Back Squat 135/105

Strenghth
BS 3x3

3/10/2011 - WOD

Strength
OHS 3 x 3

WOD
4 Rounds
12 OHS 95/65
15 burpees

Come be a part of the first ever WOD at SVC tomorrow at 6am. Whoohoo!!!

Open house went great. Thanks for all of those who came and signed up. We will continue to honor the special pricing and free gear give aways. 3305 west 12600 south
Riverton Utah 8013272257
Come check out the newest CrossFit Box in SLC.