Author Archives: SLC Crossfit

05/26/2015


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 jumping jacks

20 arm circles forward/backward

10 air squats

10 hollow arch rocks

10 hollow arch swings

:60 plank

Weightlifting

Rest 2:00 between sets

Front Squat (3X3 at 75% of 1RM )

Metcon

Try to keep each rounds calories consistent.

Metcon (Calories)

Row or assault bike

8X :30 MAX CAL!

rest as needed between sets

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

05/25/2015


Salt Lake City CrossFit – WOD

There is only one class today at 9:00am, come get your Murph on!

Metcon

500m row

Group warm-up starts at 9:05!

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/23/2015


Salt Lake City CrossFit – SLC Barbell

Warm-up

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

13 second snatch (Light weight, focus on positioning)

A1: Tempo SN RDL (tempo @42×1)

A2: Pause SN DL from riser (3 sec pause at knee and power pos )

Snatch high pull + full snatch from blocks (5X2 increase weight with sets )

05/22/2015


Salt Lake City CrossFit – WOD

Don’t forget about SLC Barbell Saturday at noon!

Warm-up

3 rounds:

25 jumping jacks

7 GHD sit-ups

7 GHD ext

3 inch worms w/2 push-ups

:30 side star plank each side

Weightlifting

Alternate and rest :60 between rounds

A1: Shoulder Press (As heavy as possible 5-3-1-3-5)

A2: 90 degree bent over row (As heavy as possible 5-3-1-3-5)

Metcon

Metcon (Weight)

EMOM X 18

odd: 10 cal row/AD

even: power snatch + 2 OHS

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

05/21/2015


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

+

1:00 pigeon stretch each leg

Weightlifting

Rest 2:00 between sets

Deadlift (As heavy as possible 5-3-1-3-5)

Metcon

Score the round with the highest amount of combined reps.

Metcon (AMRAP – Reps)

4 rounds

1:00 stations each:

step-ups onto box w/ barbell (back rack)

abmat sit-ups

pistols

toes to bar

shuttle run (garage to cage and back)

SLC RECOVERY

3 Rounds:

500 M row

20 jumping jacks

10 inch worms (deep stretch)

+

10 turkish get ups light weight

10 M lateral plank walk

+

3 Rounds:

20 cal airdyne

10 banded good mornings 10 hollow rocks w/perfect form

500 M row