It’s that time of year again a we couldn’t more excited about this years barbells for boobs fundraiser. This will be our fourth year to host this event and we are going to try something a little different. This year we are teaming up with KOA (Knockout Athletics) in Kaysville inside the Sportplex gym. In addition to doing Grace we are adding a 15 minute kickboxing workout to the event. Please be willing to open your mind and try something new Kat and I have been doing it the last couple of weeks and are absolutely loving it and know if you give it a chance you will too. The kickboxing portion will be very basic and will be done prior to doing Grace. Feel free to invite family and friends, we will be making this absolutely doable for all levels of fitness, with or without CrossFit or kickboxing experience!

There will be a sign up sheet on our website starting a week before the event. We are going to have 10-12 slots every 30 minutes starting @7:00 and going until 9:30am. Time slots will be first come first serve. Please plan on being at the Sportplex 15 minutes prior to the time that you signed up to have your hands wrapped.

Last year we were the #1 CrossFit in the state in raising funds and would love to do it again this year. We will be selling t-shirts and tanks again this year with 100% of the proceeds going to Barbell for Boobs. There is a sign up sheet for the shirts next to the office. We are also going to have amazing give aways from the likes of lululemon and Rockwell. (you must be present to win)



Run the short block
Burgener Warm up
3 X 10



Lurong Challenge WOD 6
Level 1 45/35 + Abmat Sit-up
Level 2 75/55 + Knees to 90
Level 3 95/65 Toes to Bar

8 Minute AMRAP
Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:

15 Snatches
15 Toes to Bar/ KT90/ Abmat Sit-up
12 Snatches
12 Toes to Bar/ KT90/ Abmat Sit-up
9 Snatches
9 Toes to Bar/ KT90/ Abmat Sit-up
6 Snatches
6 Toes to Bar/ KT90/ Abmat Sit-up
3 Snatches
3 Toes to Bar/ KT90/ Abmat Sit-up
6 Snatches
6 Toes to Bar/ KT90/ Abmat Sit-up
9 Snatches
9 Toes to Bar/ KT90/ Abmat Sit-up
12 Snatches
12 Toes to Bar/ KT90/ Abmat Sit-up
15 Snatches
15 Toes to Bar/ KT90/ Abmat Sit-up
12 Snatchess
12 Toes to Bar/ KT90/ Abmat Sit-up
…and so on

Movement Standards

The Snatch
Barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell begins on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Press outs are permitted. Touch and go is permitted, but there is no bouncing. Notes: If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. A clean and jerk or ground to overhead “anyway” is allowed for Skill Level 1 only.

Toes to Bar
The Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. If both feet don’t touch simultaneously then the rep is no good.

Knees to 90
The movement starts with the athlete hanging from the bar with elbows completely extended with the knees fully extended and feet o the ground. The movement finishes with the athlete bringing his or her knees above parallel in front, which is defined as the top of the knees being higher than the hip crease.

Abmat Sit Ups
You must start in a seated position in front of the mat. Feet are butter flied so that the bottoms of your heels are touching. The athlete must lay all the way back until shoulder blades and the hands make contact with the ground. In order to complete a rep the athlete must touch the top of their toes. Swinging the arms forward is permitted.

About crossfit22

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

Leave a Reply

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

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

Google+ photo

You are commenting using your Google+ 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 )


Connecting to %s