150 burpees for time
150 burpees for time
Ring muscle ups
*scale bar mus or pull-ups + dips
A. overhead squat 3-3-3-3
B. overhead squat
AMRAP 8 minutes
A. 3 power cleans EMOM 5
B. 10 SDHP 65/95
10 toes to bar
10 squat thrust (burpee without going to the ground)
AMRAP 12 minutes
A. Bench press 3 X 8
B. bike 12/15 calories
24 wall ball
12 step ups with wall ball
rest 1 minute
Run 400m (row)
21 box jumps
9 strict pull-ups
A. Snatch – build to a heavy single for the day 15 minutes
B. 35 double-unders
score total weight lifted and time, only one snatch attempt per round
A. back squat 5-5-5
50 thrusters 35/45
A. ground work mobility 10 minutes – trainer led
8 DB deadlifts 45/70
farmers carry down and back X 2
12 push-ups on DB
AMRAP 16 minutes
C. 75 ab-mat sit-ups, no time
Open Gym / Yoga
Thanksgiving is over; we have stuffed ourselves with a meal and leftovers. Christmas is next, bring on the cookies!! I love winter snow sports, decorating, helping others and the smell of a fresh pine tree. The best part is finding that perfect unexpected gift for someone you care about. Only 25 more days until we all do the 12 days of Christmas WOD.
Our December Member of the Month is Joseph Linder and his dream vacation is to go skiing in the Swiss Alps. His favorite family tradition is baking cookies together and his favorite cookie is the snicker-doodle.
Joseph typically attends the 6 am classes and started CrossFit about a year and a half ago. You will probably see his nickname Broseph listed next to his score on the white board.
Broseph is a 3rd year student at the University of Akron studying biomedical engineering for pre-med. He is planning to be a pediatrician working in sports medicine. His favorite food is chicken pot pie and his favorite color is blue. He describes himself as a morning person. He prefers chicken over beef, sweet over salty, dessert over booze and said the toilet roll definitely needs to be on over!
Joseph was introduced to CrossFit by a close friend and has fallen in love. He played high school soccer and lifted for the first year of college. He shared that it got boring and led to the suggestion of CrossFit. His favorite movements are the Clean & Jerk and the Snatch. His least favorite movements are summo-deadlift high pulls and double overhead dumbbell walking lunges.
His favorite sports teams are the Browns and Ohio State. He is a big Cleveland Sports fan. He is generally very active, even outside of CrossFit. He loves to ski and cycle. He has completed an annual bike ride across Iowa (RAGBRAI) three times. He recently got a new road bike and wanted to state on the record, that his rides do not compare AT ALL to the assault bike!!
Joseph recently PRd his Clean. He cleaned 225 pounds during 20.4! His next goal is to achieve a ring muscle up. He has a twin brother who also attends The University of Akron, which Joseph is trying to convince to join CrossFit Utility- so far he has gotten him to do 1 workout. He also has a younger sister and two step brothers.
Joseph had this to say about CrossFit Utility: “I just really love the family atmosphere that the gym gives off. It’s a place I look forward to going to every week and the trainers always do a great job offering constructive criticism and suggestions to help you. They really do look out for your best interests. I also am getting better (slowly but surely) at recognizing the artists of old country songs thanks to Eric!”
We challenge you to enjoy some fun aspects of your fitness this winter. Go ice skating, try snow skiing, visit the metro park tobogganing hill, go sledding on a hill, or have a snowball fight! Then go home and have hot cocoa and cookies.