Strength class practicing handstand holds. Great way to build strength for those handstand push ups. If you can’t make it to strength class open gym on Thursday and Saturday can be used to make up those classes. These classes are very beneficial to your overall ability to perform your best.


4 Sets of tabata for each of the following movements:
Wall Ball
Jumping Pull Ups
Sit Ups
Push Ups


2 Back Squat @ 85% of 1RM


“The Mean 15”

3 Rounds For Time:
15 Deadlifts 155/115
15 Burpees
15 DB Thrusters 50/35
15 Pull Ups

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

19 responses »

  1. Joni says:

    WOUCH…I think I say that alot these days
    I had every intention of RX’ing this wod…however..no 35# DB so i ended up with 30’s and I am kind of mad at myself for not finding someone I could just share with I think I might have been able to do it.
    PEOPLE….Never EVER be fooled that something looks easy…hints for today would have been “mean” “burpee” and last but not least “DB thruster” PURE EVIL!!
    WOD 14:38 or 6 can’t remember..30# DB but everything else as perscribed. 115# dl and kipped my pu
    Yoga was awesome as always

  2. Dusti says:

    Joni, that is hilarious, and your mom IS a beast. I definitely got a fail in the genetic department. LOL.
    I TRY not to compare myself to others but; I didn’t know where to go with the strength wod. The place I ended up going was NOT pretty!
    After teaching at the other place this morning it took every ounce of mental strength that I had to drive myself to the box for squats with Amanda and the WOD. When I got in my car, to drive myself home; instead of to the box, I remembered one of my fave quotes.
    “you are so much stronger than you think”
    It is so simple and so true. We are all so much stronger than we think we are.
    My 195# back squats, 2 of them; EMOTM looked kinda crappy after last night. But I did them!!
    And my wod………..well, I did it!! Didn’t even look at the time I just did it.
    Thanks everyone for the push this last week. I have been MENTAL and I appreciate everyone driving me to work hard for what I want!!

  3. Toni says:

    The mean 15 was pretty brutal. I do have to say that crossfit is pretty much addictive.

  4. DWJ says:

    13:39 rx. Next time get on the pull ups faster and only break twice on round two and three of thrusters (if needed)

  5. Sharae says:

    my face was an entire waterfall of sweat this morning, hot. I underestimated the meanness. 17:40 with 25s and 115. Oh I did handstand holds for 1 minute yesterday…dunno if that is good or not.

  6. Trose says:


    I am going to kick your butt. You did awesome

    Seriously… last night strength was awesome! You guys all rocked it big time. Getting stronger every day. Love it.


  7. Ray says:

    All the ladies look always on the handstand. Quick shot out to Kris and Mandy for getting their kipping handstands…Nice Job Ladies!

    • Kris Dwinell says:

      Thanks Ray!

      I was so proud of myself that I did a handstand today at my office in my suit in front of 5 other employees just to show them I could do them!!!! I love handstand pushups!
      Thanks also Ray for showing me how to do pistols-so sore today 🙂

  8. Danny says:

    Except the bicep brace is kinda a dead giveaway…..

  9. Danny says:

    Thats Terry he’s a huge whimp!

  10. Chad says:

    Who is the whimp on the end that couldn’t handstand for 3 seconds for picture

    • Dusti says:

      Chad…hehehehe…you complete me…….in a crossfit kinda way.
      Love that I am between two tall girls and if it werent for my “thickness” I would think I was a ballerina by the POINT in my toes.

      Enough funny, I want to take a moment to tell everyone how trashed I am…I am trashed. I thought I sucked big………melons on the strength wod; almost cried over it. What I decided instead( and after talking to Ashley) I shouldn’t watch Kathy do the wod before me and then compare myself; Kat you ARE amazing! Anyway pray that I can pull some energy from somewhere and hopefully I will be posting about todays wod soon!

      • Joni says:

        Never compare yourself to what I call “the sisters” Kat, Liz and Amy..They are freaks of nature…have you ever seeen my Mom work out???? whatever odd little gene she has that makes her go crazy…those 3 girls absolutely have it…ever seen Kenny (Dad) workout…I got that gene..You is strong…you is kind…you is important (yes..line from The Help just changed up to better suit a strong CrossFitter) Compare yourself to YOU and you will always walk out of the box feeling satisfied!!

      • Trose says:

        Hmmmm. Where have you heard that before Dusti.

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