Author Archives: SLC Crossfit

07/07/2015


Salt Lake City CrossFit – WOD

Warm-up

400m run

200m farmers carry

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (As heavy as possible 3X15 )

A2: Ring rows (3X15 body parallel to floor )

Metcon

Metcon (Time)

5 rounds:

200m run

5 power snatch 95/65

7 bar over burpees

rest :60 between rounds

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

07/06/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

250m row

10 air squats

10 walking lunges

10 push-ups

then:

1:00 couch stretch each leg

1:00 pigeon stretch each leg

Weightlifting

Rest :90 between legs

Rear elevated split squats (As heavy as possible 12-10-8 each leg )

Metcon

Metcon (AMRAP – Reps)

Granite Games qualifier week 3!

AMRAP 17

50 cal row

50 wall balls 20/14

50 shoulder to OH 115/85

50 box jumps 24/20

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

07/03/2015

4th of july hours

Salt Lake City CrossFit – WOD

9:00, 12:00, and 4:30 classes today! Closed Saturday. Have a safe weekend!

Warm-up

200m run

30 cal row

Group warm-up starts 5 mins after the hour!

Metcon

May use sandbags or WB for run

135/95 thrusters or heavier than usual

Dae Han (Time)

3 Rounds for time of:

Run 800m with a 45# barbell

3 Rope Climbs, 15′

12 Thruster, 135#
In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
To learn more about Dae Han click here

07/02/2015

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

Tempo OHS @44X1 (Establish a 1RM then 3X3 @80% with same tempo)

Metcon

RX+

OH lunges: 95/65 barbell

replace wall walks:50m HS walk

Metcon (AMRAP – Reps)

4X3:00 AMRAP

12 wallballs 20/14

12 OH plate walking lunges 45/35

2 wall walks

rest 2:00 between AMRAPs

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

07/01/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

3 rounds :20 each movement

air squats

pull-ups

plank

jumping lunges

then:

1:00 calf stretch each leg

200m run

Weightlifting

20 mins to establish a heavy power clean + power jerk

Power clean + power jerk

Metcon

Metcon (Time)

15-12-9

power clean + jerk 115/75

box jumps 24/20

SLC RECOVERY

5k row

every 500m 5 over the erg burpees