I like to call this group “Bromance”.  They run together……..

They rest together. So Sweet!!


Run 800 Meters or Row 1000 Meters
3 Rounds
10 Scorpions
15 Hollow Rock
20 Walking Lunges


3 Rounds Max Reps:
Strict Chin Ups


15 Minute AMRAP:
6 Deadlift 225/155
12 Push Ups
18 Lateral Bar Hops

About crossfit22

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

11 responses »

  1. Joni says:

    Love the Jazz hands my Jazzy sis is displaying…way to get in a pic…she has a strange way of doing that!!

    Oh boy-calves and hammies were toast today no thanks to Matt…900 stairs..1000 meters of sprints..and 1000 meters of jogging in between…legs weren’t feeling too hot today…I loved every minute of it and am I going to do it every week i can and if you don’t know what I am talking about two words..bleachers and sprints..ouchie

    WOD today I had to modify..no pushups for me 11+5 155# DL 8 rounds GHD situps 3 rounds GHD back ext. I was kind of going slow but made up serious time on the lateral jumps.. FUN WOD…never let 15 minutes fool me that it might be easier than 20.

    • Joni says:

      OH CRAP and I was going to post…for those of you who LOVE the kalua pig – Amy, Liz and I..have all experimented with some different types of meat
      AMY- do the same thing you would with the pork but using about 6-8 chicken breast
      JONI – same pig recipe I used about 4 breast and abpprox 5 thighs
      LIZ- beef short ribs..
      If you are tired of the pork and need some alternatives these have all been DELICIOUS… it’s super easy to make and you can just throw it in the crock pot and let it cook all day! It’s great to have to throw on salads and such.

  2. Dusti says:

    Lots of diet soda. Too many cupcakes, cool ranch Doritos, peanut m&m’ s, too much ice cream, twizzlers, Swedish fish, bread pudding, cheese cake……………
    The list goes on; oh and I have a rule that I don’t workout on vacation unless the vaca is over 7 days.
    Hi, my name is dusti and I am a vacation junk food addict…….. HELP!!

  3. SteveK says:

    10 rounds even – RX.

  4. DWJ says:

    13 +14 RX

  5. Lindsay L says:

    Wow, I was so tired from yesterday, (I did sat. workout yesterday) that 15 min felt like it was never going to end. Dead lifts @ 115 lb and got 12 rounds. I did reg push ups the first 3 rounds then all of the rest did half and half.

  6. Amy E. says:

    I was outside practicing my jazz hands burpees and just so happened to end up in the picture…… weird.

    Today’s WOD 13rounds RX

  7. Ali D. says:

    That was a really long 15 min!! I have no idea how many rounds I got, but I know I did my first five rounds #115 dead, and real push ups. After that I went to my knees for the rest. Great way to start the week.

  8. Dusti says:

    What is up with the sister in the back ground always stealing the spotlight( jazz hands)

  9. Trose says:

    Jealousy s never an attractive trait to have.

  10. Mindy says:

    Ha! I love Amy in the background with jazz hands!

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