WE WANT TO WISH A VERY HAPPY BIRTHDAY TO OUR BEAUTIFUL MOM! WE LOVE YOU!!
523134_10151109873687458_372498764_n

WARM UP
CFWU
3X10

SKILL/STRENGTH

WOD prep

WOD

1. On the 10 min
3 RFT
10 Deadlift 225/155
10 HSPU
(rest till clock hits 10 min)
3 RFT
10 Snatch (power or squat) 105/75
10 Bar Facing Burpees
(rest till clock hits 20 min)
3 RFT
10 Thrusters 95/65
10 C2B Pull Ups

REST AS NEEDED

2.Row 3X500m OT3M

About crossfit22

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

4 responses »

  1. Joni says:

    Happy Bday Momma! Love you!

    Holy AGAIN never ending WOD.
    22:34 or something hspu in the band the rest of the wod as perscribed. That WAS TOUGH and honestly the row was BRUTAL
    What else ya got for us ? WHAT WHAT ?? BRING IT!!

  2. Jo says:

    Happy birthday: thanks for having wonderful children !!

  3. Jason says:

    I have created a Collaborative playlist on Spotify. If you go to the link you will be able to add the songs you would like to hear during a WOD
    Rules:
    1) No deleting of others songs (trainers can delete)
    2) Songs must be moderately clean (no F bombs)
    3) Trainers can skip or delete any songs that suck, offend or just don’t pump people up. Pretty much they can do what they want 🙂
    4) If your song gets removed don’t whine about it. I like songs that suck and so do you.

    • Jason says:

      If you don’t know what Spotify is here is a link. Pretty much it is HUGE music library that is free to access on your computer but you pay to access it from a mobile device. Just search for an artist and/or song and you will find it.
      http://www.spotify.com/us/

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s