Crossfit Miners Town Info


Crossfit WOD


By Crossfit Miners Town
Nov 25, 2014

CrossFit Miners Town For 10 mins.
Min. 0-2
10 Burpee Box Jump Overs (24/20)
20 Double Unders

Min. 2-4
Run 400m
AMRAP KB Swings w/ remaining time

Min. 4-6
4 Wall Walks
8 OHS (95/65)

Min. 6-8
Row 350m OR AD 25 Calories
AMRAP AB Mat Sit-Ups

Min. 8-10
AMRAP Push Ups


By Crossfit Miners Town
Nov 24, 2014

CrossFit Miners Town

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

If "Jackie" were a real person, might she look like this........?



By Crossfit Miners Town
Nov 23, 2014

CrossFit Miners Town
A.) Paused Front Squat
Build to a set of 3 each rep you MUST pause for 3 secs at depth

Kettlebell Swings (53/35)

This week's Schedule
Monday - Normal Scedule
Tuesday - Normal Schedule
Wednesday - Normal Schedule
Thursday - Closed
Friday - Gym is open from 8am-10am ONLY you have a two hour window to get your workout in
Saturday - Normal Schedule

He has 2 rings though..... 1506680_10205407787819490_4089821569610930663_n


By Crossfit Miners Town
Nov 21, 2014

CrossFit Miners Town
AMRAP 20 mins.
In teams of 3:
Partner A Runs 400m
Partner B Does AMRAP while Partner A is running of
5 Front Squats (155/95)
7 Burpees
9 Toes to Bar
Partner C rests

As Partner A comes back from the run he/she tags Partner B, B runs and C AMRAPS, Partner A rests. Cycle throughs this as many times as possible. Communication is key.

-The AMRAP'er tells the rester where they are and picks up from where the AMRAP'er left off

-Think about this people

-Score is total rounds accumulated (keep a tablet by you)

Don't look like this when you read the workout......



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)

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


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!!



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)



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!


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!


By Crossfit Miners Town
Nov 16, 2014

CrossFit Miners Town
A.) Deadlift
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


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.


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!!



By Crossfit Miners Town
Nov 12, 2014

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

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



By Crossfit Miners Town
Nov 11, 2014

CrossFit Miners Town

Row 1k

Rest 10 mins.

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

-Rest as needed between sets


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.....



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?



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


By Crossfit Miners Town
Nov 06, 2014

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

-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!



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.......



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!!



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..


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.