Crossfit Miners Town Info

 

Crossfit WOD

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!!

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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!!

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10/29/14

By Crossfit Miners Town
Oct 28, 2014

CrossFit Miners Town

3 Sets to be done at 80-90% effort

15 Push Presses (95/65)
15 Back Squats (95/65)
15 Burpees
Row 400 m
Run 200 m


-Rest walk 3 min b/t sets
-Make effort the same for each set
-Vary the order in which you do the sets
-Your score is your total time, including rest

Paul "The Polar Bear" Morgan digging on his AD sprints!!

photo copy

10/28/14

By Crossfit Miners Town
Oct 27, 2014

CrossFit Miners Town


EMOM 15 min -
Min. 1 - 1 bar MU + 2 CTB + 3 pull ups
Min. 2 - Row 15 cals
Min. 3 -AMRAP Push Ups in 30 sec
Min. 4 - 40 Double Unders
Min. 5 - AMRAP Wall Balls in 30 secs. (20/14)

Jaime showing great position in receiving her Hang Power Snatch! Awesome job as always Jaime!!

photo

10/27/14

By Crossfit Miners Town
Oct 26, 2014

CrossFit Miners Town


Front Squat (5/3/3/1/1/1)


3 rounds for time:
15 HPS (95#)
15 HSPU
15 box jump (24"/20")

Super proud of these guys (Liem not picture)! They made the final event and represented CFMT well!!!

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  1. jeff Brz says:

    Yay Dean (and the girls)

10/25/14

By Crossfit Miners Town
Oct 24, 2014

CrossFit Miners Town
AMRAP 20 mins
20 Wall Balls (20/14)
200m Run With Wall Ball (20/14)
10 Power Snatches (95,65)
10 Clapping Push-ups

*One partner complete one round of this while the other rests. Then switch. Repeat this until 20 mins. expires!

10/24/14

By Crossfit Miners Town
Oct 23, 2014

CrossFit Miners Town
12 minutes AMRAP
3, 6, 9, 12, 15, 18, 21, 24…
Overhead walking lunges (45/25#)
Pull Ups

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  1. Jeff Brz says:

    I Like Big Boobs And I Can Not Lie ... You Other Brothers Cant Deny

10/23/14

By Crossfit Miners Town
Oct 22, 2014

CrossFit Miners Town


3 rounds for time:
20 Burpees
7 Power Cleans (135/95)
5 Shoulder to Overhead (135/95)
3 Thrusters (135/95)

Us doin' us!!

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10/22/14

By Crossfit Miners Town
Oct 21, 2014

Main - CrossFit


Metcon (Time)


"Maniac 500"
50 Calorie Row
100 Walking Lunges
50 HR Push Ups
100 KB Swings (53/35)
50 Box Jumps (20")
100 Double Unders
50 Calorie Row

Metcon (Time)



Endurance
10x500m Row
1 min rest between rounds.
*85-90% effort. Goal is to keep pace as consistent as possible. Your score is the average pace for all 10 rounds.

TJ laying down some tracks!!

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10/21/14

By Crossfit Miners Town
Oct 20, 2014

CrossFit Miners Town


A.) Power Snatch
Build to a heavy single in 12 Mins.

B.) 3 Sets at consistent pace
Run 400m
10 Power Snatches (Use 60% of A)
20 Toes to Bar
rest walk 3 min


-Your score is your slowest round
-Pace is important here!!

Here is a link to a very cool write up on "The Cabin" that our very own Mike Diamond is involved with!! Townies we are working on something very soon with Mike!! Stay tuned!

http://www.parkrecord.com/park_city-news/ci_26749050/cabin-brings-new-atmosphere-main-street

20141017__5 Cabin~p1

10/20/14

By Crossfit Miners Town
Oct 19, 2014

CrossFit Miners Town



For Time:
5-4-3-2-1
Clean and Jerk (155/105)
15-12-9-6-3
Pull Ups

We have a team competing! Please come out and support at Lulu Lemon Trolly Square!! Liem, Rachel, Dean and Tiny will be throwing down!!

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10/18/14

By Crossfit Miners Town
Oct 17, 2014

CrossFit Miners Town



In teams of two:
-Divide work evenly
For Time:
200 Du's
42 Front Squats
200 Du's
30 Front Squats
200 Du's
18 Front Squats

-Barbell comes from the floor
-You can squat clean your first rep

10/17/14

By Crossfit Miners Town
Oct 16, 2014

CrossFit Miners Town


Metcon (Distance)


A.) Take 5-7 mins. to work on variations of Hand Stands. Work on holds that are tough FOR YOU
-Hand Stand Walk for Distance
-Hand Stand Hold against the wall but try to take heels off of the wall
-Hand Stand hold with heels against the wall
-Hand Stand hold chest facing the wall

Metcon (AMRAP - Reps)


B.) AMRAP 3 mins
-Strict Pull Ups


C.) AMRAP 5 mins.
5 Deadlifts (250/135)
20 Double Unders

Metcon (Time)


Endurance Workout


Endurance WOD
4 Rounds for time
- 5 Wall Walks
- 20 TTB
- 25 overhead lunges (45/25)
- 400m Run

Southern Utah! 10404317_458848024254028_3437661845849338836_n

Photo Courtesy of Andy Nelson.

10/16/14

By Crossfit Miners Town
Oct 15, 2014

CrossFit Miners Town

A.)
Split Jerk 1.1.1.1.1.1.1 - Speed and tech. is the focus, NOT LOADING
-Do not exceed 80% of 1 RM
-Barbell comes from the rack


21-15-9
Knees to Elbows
Burpess
Run 400m between sets

10/22, Wednesday night at 7pm, we will be descending on the Paint Mixer to paint this masterpiece that Marley has designed for us! There are only 53 spots, lets fill the seats!!

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10/15/14

By Crossfit Miners Town
Oct 14, 2014

Main - CrossFit


Metcon (Time)


6 Rounds For Time:
1 Rope Climb
3 Hang Power Cleans (185/105)
5 Box Jump Overs (30"/24")

10/14/14

By Crossfit Miners Town
Oct 13, 2014

CrossFit Miners Town



EMOM 12 Mins.
ODD - 5 Strict Presses (You choose loading)
EVEN - 3-5 MU's/ or CTB Pull Ups/ or Pull ups (Pick one you are efficient at)

Rest 3 Mins.

EMOM 12 Mins.
ODD - Row 12 Cals
EVEN - Power Snatches 1.1.1 (SPEED! 55-60% of 1 RM)

True.

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10/13/14

By Crossfit Miners Town
Oct 12, 2014

CrossFit Miners Town

A.) Squat Clean Thruster (5 attempts at max loading 1.1.1.1.1)

Metcon (AMRAP - Reps)
Take 75% of "A" and......

B.)"Death by Thrusters"

1 Thruster in Min. 1

2 Thrusters in Min. 2

3 Thrusters in Min. 3

4 Thrusters in Min. 4

5 Thrusters in Min. 5

Continue this rep scheme until you can no longer complete the amounts of reps in that given time.

Michael and his brother taking in the Seattle game! There might not be a more raucous environment in the NFL! Enjoy boys!

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10/11/14

By Crossfit Miners Town
Oct 10, 2014

CrossFit Miners Town


"Partner Workout"
Row 2000m (Switching Every 250)
75 Box Jumps (24"/20")
50 Toes to Bar (The partner who is not working must do a static hold from the bar)
75 Box Jump Overs (24"/20")
Run 2000m (Switching Every 250)

10/10/14

By Crossfit Miners Town
Oct 09, 2014

CrossFit Miners Town



3 Rounds for time:
30 Double Unders
25 Wall Balls (20/14)
20 CTB Pull Ups

-Yes, DU's again. PRACTICE THEM!!!

I love this picture! A picture of defiance!! A whole lot of "Fu@k You" going on!

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"The man’s name was Horace Greasley. He was a British POW famous for escaping over 200 times to visit his girlfriend, a local Jewish girl named Rosa Rauchbach. Why did he keep going back? Loyalty. He returned every time with extra food or other contraband to share with his fellow captives. Greasley spent 5 years as a prisoner of war, during which time he served as camp barber and worked in the marble quarries.

Following capture, the men were forced to march for ten weeks from France to Poland. The men suffered deplorable conditions and spent a winter, in temperatures as low as -40C, lodged in an old horse stable. Those who survived the march and train transfer were beaten, tortured, and starved. Greasley was once beaten so badly he lay unconscious for 2 days. His biography, “Do the Birds Still Sing in Hell?” was published in 2008 and is now slated to become a movie. Two years after the book’s release, he died at age 91.

When I see this photo, I always admire the defiance in his face. He refused to be broken. Be that guy."

10/09/14

By Crossfit Miners Town
Oct 08, 2014

CrossFit Miners Town



Run 800m
Then:
3 Rounds of
75 Double Unders
10 HSPU
Immediately into a 1k Row
Then:
3 Rounds
30 HR Push Ups
15 Toes to Bar

THIS GUY IS BACK!!!!! 10300317_10152542915840831_6463233295341094223_n

  1. Jeff Brz says:

    Is that the guy with the asian man tat on the back of his leg ???

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.

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