Crossfit Miners Town Info

 

Crossfit WOD

11/21/14

By Crossfit Miners Town
Nov 20, 2014

CrossFit Miners Town
Take 5 sets to build to a heavy set of 5 for Close Grip Bench Press

-In between sets of bench press do 8-10 TNG reps of Pendelay Barbell Row (You chose loading, this is focusing on pulling power)

Post:
Spend 10 mins. on either an airdyne or rower and just move at a "conversational pace"

Well this should be interesting....1017147_755105861205632_5859584399478801193_n

11/20/14

By Crossfit Miners Town
Nov 19, 2014

CrossFit Miners Town
EMOM for 14 mins.
ODD - 6-8 burpee CTB Pull-Ups
EVEN - 8-10 Push Jerks (115/75)

For those of you who live in the PC area please come out and support Deb as she tries to meet her mark of 2,000 birds donated! She will be at The Market at Park City all day Thursday and Friday! Come on out!!

1234948_999488156735043_7114575254942908712_n

11/19/14

By Crossfit Miners Town
Nov 18, 2014

CrossFit Miners Town
30 Wallballs (20/14)
30 Kettlebell Swings (53/35)
Run 800m
30 Kettlebell Swings (53/30)
30 Wallballs(20/14)

Funny!

http://www.clickorlando.com/news/all-about-that-baste-thanksgiving-song/29800738

11/18/14

By Crossfit Miners Town
Nov 17, 2014

CrossFit Miners Town
5 min AMRAP @ Consistent Pace
Buy - In
Row 300m
Then…..AMRAP in remaining time:
4 Hang Squat Cleans (135/95)
8 Hand Release Push Ups
30 Air Squats
rest walk 2 min
x 3

-Score is your slowest time
-Understanding pace early on as it relates to your fatigue is key

Spot on!

10428441_10205631533455993_801225584935839063_n

So much to say about this. Sit on it and think about how this applies to you your work outs and your life. Barriers and self limitations are made to be broken through. Define who your are and redefine yourself over and over. Kick through doors of self doubt, do not let yourself be confined by YOU and sure as shit not by others!

11/17/14

By Crossfit Miners Town
Nov 16, 2014

CrossFit Miners Town
A.) Deadlift
5-4-3-2-1
The 1 rep should be HEAVY. If you are feeling good go for it. Remember there is such a thing as a "good fail." We will talk about this more in class!


B.) 3 Rounds
8 Burpee Box Jump Overs
12 Toes To Bar
60 Double Unders

It's here and more is on it's way!!!1920170_10205229663281263_4440583384477706201_n

11/15/14

By Crossfit Miners Town
Nov 14, 2014

CrossFit Miners Town
In teams of 2:
AMRAP 15 mins.
15 Power Snatches (95/65)
30 Double Unders

-Partner A does one round
-Partner B rest then switch
Do this for 15 mins.

11/14/14

By Crossfit Miners Town
Nov 13, 2014

CrossFit Miners Town
CrossFit Games Regional Event #4
100 Wall Balls (20/14)
100 CTB PullUps
100 One-Legged Squats (Pistols)
100 One- Arm Dumbbell Snatches (70/50)

*Time Cap 25 mins.*

For those of you who like DIY (Do it yourself) projects this website is great!!

http://www.iliketomakestuff.com/

finalReese

11/13/14

By Crossfit Miners Town
Nov 12, 2014

CrossFit Miners Town
30-20-10
Barbell lunge (95/65)
Double Unders
KB Swings (53/35)

That's fast!!! 207 MPH on a bike!

francois-gissy-rocket-powered-bike_h

11/12/14

By Crossfit Miners Town
Nov 11, 2014

CrossFit Miners Town



Row 1k

Rest 10 mins.
Repeat

Post:
3 Rounds Not For Time:
10 Barbell Good Mornings (You choose loading)
Toes To Bar to failure

-Rest as needed between sets

11/11/14

By Crossfit Miners Town
Nov 10, 2014

CrossFit Miners Town
EMOM 16 Mins.
Min. 1 In 45 sec AMRAP box jumps step down (24/20)
Min. 2 In 45 sec AMRAP pushups
Min. 3 In 45 sec AMRAP Single Unders
Min. 4 Rest

-Score is total reps

Hey Travis remember when this team was relevant? Ya, me neither.....

images

11/10/14

By Crossfit Miners Town
Nov 09, 2014

Main - CrossFit


Metcon (Time)


For time:
21 PS (95/65#)
9 burpees over bar
15 PC&J
9 burpees over bar
9 thrusters
9 burpees over bar

CrossFit makes you bulky right?

does-crossfit-work-art

11/08/14

By Crossfit Miners Town
Nov 07, 2014

CrossFit Miners Town
200m Run - Run as a team
40 Pull Ups
400m Run
60 KB Swings (70/53)
600m Run
80 Box Jumps (24"/20")
800m Run
100 Partner Med Ball Sit Ups

-Runs are to be done as a team. Work can not start until both partners are back in from the run.
-You can split up the "other" work as you see fit between the partners

11/07/14

By Crossfit Miners Town
Nov 06, 2014

CrossFit Miners Town
10 TNG Deadifts 195/105
SPRINT 200M
rest 90 secs.
8 TNG Deadlifts 225/135
SPRINT 200m
rest 90 secs.
6 TNG Deadlifts 255/165
SPRINT 200m
rest 90 secs.
4 TNG Deadlifts 285/195
SPRINT 200m
rest 90 secs.
2 TNG Deadlifts 315/225
SPRINT 200m

-When I say sprint I mean SPRINT!!
-I want to see an increase in loading per set, even if you are not doing the RX loading. There NEEDS to be an increase inloading per set of TNG
-Each set MUST be TNG!

The fittest girl in the world (this photo circa 2011 games) has positioning errors. Just a reminder oly lifting is a constant work in progress and understanding of positioning. When you think you know it all realize you dont! Complacency is the root of failure! Push you knowledge, understanding and comprehension!

10505321_708961975866480_7419336756774129703_n

11/06/14

By Crossfit Miners Town
Nov 05, 2014

CrossFit Miners Town


A.)Back Squat
65%x3, 75%x4, 85%4x3, 85%x5 -Base percentage off of your current 1RM


B.) Accumulate 5 mins. of a FLR -To be done in 10 mins. or less -If you don't accumulate 5 mins. of FLR hold your score will be 10 mins. + how ever much time you missed by.

Sometimes you grab a unbaked package of cookies and eat it like a candy bar.......

enhanced-31566-1415043955-6

11/05/14

By Crossfit Miners Town
Nov 03, 2014

CrossFit Miners Town


A.)1 Set Max Effort of Wall Balls (20/14)
If you stop at any point but ball does not touch ground your set is over!


B.)Max Effort Calories on the Airdyne in 5 mins.


C.) 12 Rope Climbs for time

-You will have 3 different scores to post in Wodify
-You can complete these in any order you see fit

Colby putting in work! He has been crushing it!!

unnamed

11/04/14

By Crossfit Miners Town
Nov 03, 2014

CrossFit Miners Town



100 Double Unders
20 Burpees
75 Double Unders
15 Burpees
50 Double Unders
10 Burpees
25 Double Unders
5 Burpees

Fitness Elevated is on this month!

Check out the online qualifier for the elite division..

http://www.fitnesselevated.us/2014/11/03/elite-division-qualifier-2/

AdrianOHS

11/03/14

By Crossfit Miners Town
Nov 02, 2014

CrossFit Miners Town


1k Row
Then:
3 rounds of Cindy
5 Pullups/10 Pushup/15 Air squats
Then:
20 Hang Power Clean and Power Jerk (135/85)
Then:
3 rounds of Cindy
5 Pullups/10 Pushups/15 Air squats
Then:
1k Row

11/1/14

By Crossfit Miners Town
Oct 31, 2014

CrossFit Miners Town


Teams of two
Partner A:
750m Row
Partner B :
750m Row
Partner A:
100 Double Unders
Partner B:
100 Double Unders
Partner A:
20 Burpees Over the Rower
Partner B:
20 Burpee Over the Rower
Partner A:
5 Snatches (115/75)
Partner B:
5 Snatches (115/75)

10/31/14

By Crossfit Miners Town
Oct 30, 2014

CrossFit Miners Town
"Tabata"
Air Squats
Ab Mat SitUps

Rest as needed


50 Pull Ups for time
-Done in sets no greater than 5's

*Reminder there is NO 4:30PM/5:30PM classes! See you on Main St.!!

Happy Halloween!!

url

10/30/14

By Crossfit Miners Town
Oct 29, 2014

CrossFit Miners Town


4 Rounds
3 wall walks
6 Thrusters (135/85)
30 DU
6 Thrusters (135/85)
200m run
1 Rope Climb

Townies, reminder we will be CANCELING the Friday 4:30pm/5:30pm classes. Get up to main street, take your kids or your significant other and join us on Main Street. Find details in the Kool-Aid!!

16401_10152827379624883_9057812959233759693_n

Welcome to CrossFit Miners Town. We are a certified CrossFit Affiliate located in Park City, Utah. It's our job to increase your health, your performance, and put a smile on your face. Here at CrossFit Miners Town fitness is for everyone. It doesn't matter if you are out of shape or competing at the highest level. Our program and movements are scalable and adapted to your skill and ability level every session by your Coach. CrossFit Miners Town is genuinely dedicated and passionate about bringing these positive changes to you.

Facebook

Testimonials

Instagram