Author Archives: SLC Crossfit

05/30/2016


Salt Lake City CrossFit – WOD

11:00 AM CLASS TODAY! All other classes are cancelled. Regular schedule tomorrow!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Warm-up

10 jumping pull ups

1:00 pigeon stretch each leg

1:00 calf stretch each leg

With a partner:

3 rounds

10 alternating squat clean med ball tosses

10 plank over burpees

400m Tryke (One partner jogs one pedals, switch at the half way)

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

05/28/2016


Salt Lake City CrossFit – WOD

Warm-up

400 meter run

3 rounds:

10 banded pass throughs

10 leg swings

30 second plank

10 broad jumps

10 reverse burpees

5 cartwheels each arm

Metcon (Time)

With a partner complete:

90 burpees

90 situps

60 pushups

60 toes to bar

30 wall walks

30 pistols each leg

Movements can be performed in any order. Alternate with your partner every 30 seconds.

05/27/2016

Salt Lake City CrossFit – WOD

Memorial Day MURPH will be held at 11:00 AM on Monday, May 30th. All other classes will be cancelled. See you then! Bring a weight vest if you have one.

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 :15 between arms and 1:00 between A1 and A2. A2 is actually a Row. Wodify won’t let us change it.

A1: Single arm tempo DB/KB press @50X1 (As heavy as possible 7-7-5-5)

A2: Single arm tempo DB/KB press @50X1 (As heavy as possible 5-5-7-7)

Metcon

Metcon (Time)

Starting at 0:00 EMOM 100m run

40 ft HS walk or 7 wall walks

then

50 shoulder to OH 135/95

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

05/26/2016


Salt Lake City CrossFit – WOD

Warm-up

Your choice: 500m row/400m run/50 DU/30 cal AD

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

Watch clock for the tempo! Rest :90 between sets

Tempo OHS @42X1 (As heavy as possible 8-4-2-6-4-2)

Metcon

Metcon (Weight)

EMOM X20

Min 1: 1 power snatch + hang squat snatch + 1 snatch balance

Min 2: 1 snatch +4 OH lunges

SLC RECOVERY

6-8 rounds AD: 3 mins at 80% 1 min rest/walk

05/25/2016


Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

Start at the garage end at the cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Gymnastics

20 minutes

3 rounds

A1) Prone PVC raise with 5 second hold at top X5

A2) 2 min HS walk practice

A3) Marching plank* X5 lifts each arm

A4) :10 hollow hold roll to :10 arch hold roll to hollow+ 2 tuck crunches + 2 V sit ups X3

Rest as needed

*Start in a solid plank position on hands with a neutral head. SQUEEZE glutes and slowly lift one arm, thumb up, straight ahead to end range of motion, then bring back to plank position, switch arms. Think of balancing a full glass of water on your sacrum. Stay tight!

Metcon

Metcon (Time)

50 sit-ups

10 alternating DB snatch

40 sit-ups

10 alternating DB snatch

30 sit-ups

10 alternating DB snatch

20 sit-ups

10 alternating DB snatch

10 sit-ups

10 alternating DB snatch
Choose weight for DB snatch

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

05/24/2016


Salt Lake City CrossFit – WOD

Warm-up

30 calorie assault bike OR 800m Trike bike

Group warm-up starts 5mins after the hour

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Tempo ring dip @52×1 (AHAP, body weight, or bands 5-5-5-5)

A2: Tempo strict chest to bar @51×3 (AHAP, body weight, or band 5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:00

6 dips

8 pull-ups

10 sprawls

rest :90

X3

SLC RECOVERY

10 mins z1 run

+

:30 at 75%

:30 walk

X12

+

10 mins z1 row

05/23/2016


Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

10 cal row

10 rear elevated split squats each leg

10 jumping squats

10 side laying clam shell each leg

10 walking lunges

10 good mornings

Weightlifting

Rest :90 between sets. Watch the clock or have someone count your tempo!!

Tempo front squat @42×1 (As heavy as possible 10-8-6-10)

Metcon

Metcon (Time)

With a partner: alternate as needed

1200m row

100 wall balls 20/14

300 DUs

800m run

300 DUs

100 Wall balls 20/14

1200m row

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

05/20/2016


Salt Lake City CrossFit – WOD

Warm-up

Warm-up

20 cal row

20 cal AD

Group warm-up starts 5 minutes after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Shoulder Press (3X3 at 75% )

A2: 90 degree bent over row (3X3 at 75% )

Metcon

Metcon (AMRAP – Reps)

2 rounds: AMRAP 2 of each movement

Assault bike (calories)

rest 1:00

TTB

rest 1:00

row (calories)

rest 1:00

Hand-release push-ups

rest 3:00

Try to match reps and calories

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

05/19/2016


Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

10 cal row

10 rear elevated split squats each leg

10 jumping squats

10 side laying clam shell each leg

10 walking lunges

10 good mornings

Weightlifting

Deadlift (3X3 at 75% rest 2:00 )

Metcon

Metcon (AMRAP – Reps)

0:00-4:00

10-8-6

deadlift 135/95

jumping squats

in remaining time switch weight for snatch

4:00-11:00

800m run

in remaining time ME squat snatch at 75%

SLC RECOVERY

6-8 rounds AD: 3 mins at 80% 1 min rest/walk

05/18/2016

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

Start at the garage end at the cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Gymnastics

10 mins:

3 rounds

A1) thoracic spine barbell stretch :45

A2) 12 hollow arch swings

A3) :20 hollow hold :10 off X3

Then 20 mins skill work your choice!

Metcon

Metcon (Time)

Teams of 2:

100 cal assault bike (switch every :30)

80 KBS 53/35 (switch every 5)

60 double unders each at the same time

400m KB carry (both partners )

20 partner plank burpees (switch every 2 reps)

SLC RECOVERY

10 min z1 airdyne

+

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x30

+

10 min z1 airdyne

+

30 min mobility