Warm-up
+
Deadlift
3X5
WOD:
AMRAP 20 minutes
4 HSPU on the wall or 10 off of a box
12 pull-ups
10 knees 2 elbows
Not bad for a guy with bad shoulders.
Is CrossFit hard?
When people ask us if CrossFit is hard, we tell them to READ THIS. (Courtesy of Motorcity Crossfit)
Now what do you think is harder?
Basic Movements class this Saturday at 10 am. This class is mandatory for all new clients (clients who have paid and signed up as a new member of the gym,) to come learn the basic movements of Crossfit. There are several of you who need to attend this class. If you cannot make it please let one of the trainers know so we can make other arrangements with you.
If you are coming in to try out the gym for the first time you are welcome to come to the group wod at 0900.
AMRAP 20 minutes:
7 Deadlifts
3 HSPU
We have a lot of runners here at Viking, I think we could win this and bring home a new rower for our gym! And so what if we don't win....let's do a 5K together!
If anyone is interested, please post tonight in comments or sign up at the gym within the next couple of days. We need 3 girls and 3 guys. If there is enough interest we could form two teams. Who's in?????? We need to sign up ASAP!
As many rounds as possible in 20 minutes:
400 m run
Deadlift x 10
~All workouts are scaled to each individual's skill level~
Why you should run a 5K run when posted for the wod rather than sub out a different workout
AMRAP 20 minutes: (As many rounds as possible in 2o minutes)
800 meter run
20 ring dips
10 push-ups
~All workouts are scaled to each individual's fitness level~
June 13 is the Utah Valley Marathon. Cody is running in it as well as several P.G.Firefighters. Sign up today and run it! Not ready for a marathon? Sign up for Orem City Firefighter's 5k Fun Run on June 13. Natalie will be running that one. Sign up for one of them today! We want to get a large group of us at the runs and wear our Viking Crossfit T-shirts. If you Crossfit.....you can all at least do a 5k! No excuses. Post which one you are going to run.
HAPPY ST. PATRICK'S DAY!
Complete as many rounds as you can in twenty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Brooke is one of our strongest girl's at the gym. She has such a great attitude and
brings a lot of energy to the gym. Keep it up girl!
Don't forget to wear green to the gym today........ :)
**Please note- There is only a 5pm class tonight, no 6pm class**
Friday the 13th wod
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge.JPG)
Darrell you are crazy strong
Bring a friend in this Saturday!
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps.JPG)
