Basic Movements 8:00
Group WOD          9:00
Group WOD          10:00

350 West 800 North , Orem, Utah

Group warm up 5 minutes

Skill 15 minutes
Shoulder press
3-3-3-3-3

WOD
2 rounds
100 Double unders
100 Sit-ups

“Fixing Common Rowing Errors” from the CrossFit Journal.

Group warm up 5 minutes

Skill 15 minutes
Box Squat
2-2-2-2-2-2

WOD
4 rounds
400 meter run
50 lunges

We sit by the computer or drive hours to watch other athletes compete and workout…but would you go to Gold’s Gym to watch your friends do curls????  

Watch “Why We Watch” from the 2012 Reebok CrossFit Games.

Group warm up 5 minutes

Skill 15 minutes
Deadlift
3-3-3-3

WOD

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

As some of you know, I am back in school and I am currently doing a research project on the Prevention of Premature births in Utah.  I am working with the March of Dimes to help create awareness of the high rate of preterm births in Utah.  This Saturday at 11am there is a 1 mile walk fundraiser at Seven Peaks in Provo.  I have registered a team under the name Viking Crossfit.  If you would like to walk in the event it is this Saturday at 11 am at Seven Peaks.  If you would just like to donate to Team Viking Crossfit, you can donate here.  Thanks so much!   -Natalie

Each year, 6,000 babies are born too soon right here in Utah. Many grow up with lifelong disabilities. Some don’t survive.
With your help, we can change this. Your gift funds research to find answers to the serious problems that threaten our babies. It funds outreach to help moms in your community get prenatal care. And it provides hope and comfort to families with a baby in a local newborn intensive care unit. 

Group warm up 5 minutes

Skill 15 minutes
Floor press
body weight
50 reps

WOD
21-15-9
Dumbell burpees
Wall balls
Toes 2 bar

Monday
Teens
Crossfit Warm up
Group Warm up: agility ladder, run to grass and back, 5 around the worlds (each leg), snake box jump= 3 rounds
Skill: Wallballs/Double Unders
WOD: 12 minute AMRAP
Today’s WOD is a partner workout. Partners stand 12-15 feet apart.
Partner A, 5 wall ball
Partner A and B throw the ball 5 times back and forth
Partner B, 5 wall ball
Both partners do 10 double unders
Bonus: 10 Back Extensions, 20 sit ups, 10 dot drills= 2 rounds

Kids
Warm-up:  agility ladder, run to grass and back, 3 around the worlds (each leg), snake box jump= 3 rounds
Skill: Wallballs/Jumprope
WOD: 8 min. AMRAP
Today’s WOD is a partner workout. Partners stand 12-15 feet apart.
Partner A, 5 wall ball
Partner A and B throw the ball 5 times back and forth
Partner B, 5 wall ball
Both partners do 10 double unders
Bonus: 10 supermans, 15 sit ups, 3 dot drills= 2 rounds

Wednesday
Teens
Crossfit Warm up
Group Warm up: Frankensteins, 5 tuck jumps, 3 forward rolls, spiderman= 3 rounds
Skill: Shoulder Press
WOD: 5 Rounds
10 Shoulder Press
15 Squats
Bear Crawl or Handstand Walk
Bonus: Max Handstand Hold

Kids
Warm up: Frankensteins, 5 tuck jumps, 3 forward rolls, spiderman= 3 rounds
Skill: Shoulder Press
WOD: 5 Rounds
10 Shoulder Press
15 Squats
Bear Crawl
Bonus: Max Handstand Hold

Friday
Teens
Crossfit Warm-up
Group Warm-up: 10 mtn climbers, 5 jumping jacks, 3 push ups= 2 rounds
Skill: Handstands Push-ups
WOD: 12 minute AMRAP
5 HSPU
10 Pull ups
200m Run
Bonus: Max Ring Hold

Kids
Warm-up: 10 mtn climbers, 5 jumping jacks, 3 push ups= 3 rounds
Skill: Handstands Push ups
WOD: 8 minute AMRAP
3 HSPU
6 Pull-ups/9 Ring Rows
200m Run
Bonus: Practice Ring Hold

***Remember to read or study for at least 15 minutes directly after the workout.*** 

Group warm up 5 minutes
Inchworm
Frankenstein
High knee to chest
Fast high knees
Spiderman crawls

Skill:  Pull ups

WOD

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Mechanics, Mechanics, Mechanics! Mechanics will always come first before increasing your weight or intensity in a  workout.  How are your pull-ups?