Author Archives: SLC Crossfit

08/01/2015


Salt Lake City CrossFit – WOD

(No Measure)

400 meter run

3 rounds

10 jumping lunges

10 burpees

10 wall balls

30 second samson stretch

Metcon (Time)

2 rounds:

30 pushups

100 meter overhead weighted lunge

10 weighted squats

200 meter run

10 weighted squats

100 meter overhead weighted lunge

30 situps

07/31/2015


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Weightlifting

Rest 1:00 between A1 and A2

A1: Dumbbell push press (As heavy as possible 3-3-3-3)

A2: Bent over barbell rows (As heavy as possible 3-3-3-3)

Metcon

3 rounds each, alternating each round.

Partner that isn’t working must hold the barbell in front rack or at the hip while the working partner completes the round. Rest as needed, but working partners reps only count if resting partner has their barbell up!

Metcon (Time)

“Partner DT”

6 Rounds for time: (3 each)

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

Time

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

07/30/2015


Salt Lake City CrossFit – WOD

Warm-up

40 cal row

then:

Group barbell warm-up:

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

Weightlifting

A: Power position full snatch + 2 hang (above knee) full snatch (EMOM X15)

B: Snatch pulls from floor (Build sets 3X5, rest 2:00 between sets )

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

10 jumping squats w/BB 45/35

5 burpees

30 double unders

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

07/29/2015


Salt Lake City CrossFit – WOD

Warm-up

400m run

Starting at garage and ending at cage down and back for each movement:

butt kicks

alt high kicks

high knees

burpee broad jump

lateral plank walk

inch worms w/1 push up

then:

:30 plank

10 ghd ext

10 ghd sit-ups

Skill

20 mins

Ring and bar muscle up practice. If you have them, complete 3XME

Metcon

Every minute on the minute perform one 10m shuttle run. Increase by 1 rep every minute. You are eliminated when you cannot physically continue or when you fail to maintain the pace with the clock.

Score is rounds completed in Death by 10m sprint.

Metcon (AMRAP – Rounds)

hollow rock tabata

rest 1:00

Death by 10m sprint

once you can’t continue the 10m sprints accumulate 2:00 L-hang

SLC RECOVERY

5-7 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

07/28/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m light farmers carry

Group warm-up starts 5 mins after the hour!

Weightlifting

Rest :20 b/t clusters 1:00 b/t A1 and A2

A1: Weighted pull-up clusters (2.2.2X3 )

A2: Strict press clusters (5.5.5X3)

Metcon

Metcon (Time)

4 consistent rounds:

30 cal assault bike/row

10 HSPU

2 rope climbs

rest 1:00 between rounds

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest