Author Archives: SLC Crossfit

05/22/2018

Salt Lake City CrossFit – WOD

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Warm-up

3:00 double unders

Each time you trip up complete 3 burpees

+

group warm-up starts 5 mins after the hour!

Weightlifting

2 push jerk + 1 split jerk (EMOM X10 )

From the rack, increase weight with sets

Metcon

Metcon (Time)

With a partner AMRAP 17 relay:

250/200m row

20′ walking DB lunge

10 DB push press

Cooldown

3 mins machine or light jog

+

group stretch 3-5 mins

05/21/2018

Salt Lake City CrossFit – WOD

CONGRATS to SLC BLACK (2nd) and SLC GOLD (3rd) for making it to the CROSSFIT GAMES!

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Warm-up

500m row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Clean complex: power clean + hang squat clean + 3 front squats (15 mins to work to a heavy complex )

Work to a heavy complex, rest as needed
Rest as needed between sets

Metcon

Metcon (Time)

21 thrusters 95/65

15 bar facing burpees

9 pull-ups

rest 1:30

X3

or 20 min cap

Cooldown

2 mins assault bike

+

3-5 mins group stretch

05/19/2018

Salt Lake City CrossFit – WOD

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Warm-up

Warm-up (No Measure)

400 meter run

30 calorie ski

Group warm-up starts 10 minutes after the hour!

Metcon

Metcon (Time)

10 rounds:

10 jumping lunges

100 meter overhead plate carry

100 meter run

5 burpees
Performed relay style with a partner.

05/18/2018

Salt Lake City CrossFit – WOD

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Warm-up

50 cals split between 3 machines

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Bench Press (5X3 as heavy as possible )

Rest 2 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 23

20 cal machine

20 KBS 53/35

50 double unders

20 pull-ups

20 abmat sit-ups

Cooldown

3:00 machine

+

3-5 mins group stretch

05/17/2018

Salt Lake City CrossFit – WOD

We will see you tomorrow at the SOUTH Regional!! Teams will be competing from 8:00-12:00, we will be posting an official heat schedule as we get them in the SLC Members Facebook Group. If you aren’t in the group ask your coach to get you added!!

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Warm-up

100 double unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Back Squat (2X30 at 55% of 1 rm, rest 3:30 between sets )

Each time you break complete 10 alt jumping lunges

Metcon

Metcon (Time)

Team Events 3 and 4 MASH UP!

AMRAP 7

20/15 cal assault bike

10 deadlifts 225/155

rest 2:00

15-10-5

thrusters 95/65

lateral burpees over bar

Cooldown

30 cal machine

+

3-5 mins group stretch

05/16/2018

Salt Lake City CrossFit – WOD

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Warm-up

250m row

10 target burpees to 6″

250m row

+

Group warm-up starts 5 mins after the hour!

Gymnastics

20 mins or 4 rounds:

20 banded hollow rocks

5 dynamic hollow wall walks

:30 arch hollow drill on roller

7 core complex:

5s Hollow Hold

5 Tuck Crunches

5 V-Ups

6 Jackknives

5s Hollow Hold

Metcon

Metcon (Time)

7 rounds:

8 burpee box jumps 30/24

200m run

rest 1:00

Cooldown

400m walk/jog

+

3-5 mins group stretch

05/15/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

50 double unders

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Strict lean away pull-ups @2121 (3X5 reps )

Only weight these if you can do them with the tempo! Band or BW
Rest 1:00 between A1 and A2

A2: DB push press (3X12 reps )

Rest 2:00 between sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 0:00-4:00

burpee pull-up

AMRAP 4:00-10:00

10 alt renegade rows

10 alt DB snatch

10:00-15:00

MAX calorie machine

Cooldown

500m row

+

3-5 mins group stretch

05/14/2018

Salt Lake City CrossFit – WOD

Today’s WOD is in honor of one of our former members that starts her fight with cancer today. She is incredibly positive and ready to fight so when this WOD starts to sting just think to yourself that you can “KICK ASS FOR KRISTI!!!”

We are thinking of you, stay strong Kristi!

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#kickassforkristi

Warm-up

50 calorie machine

+

Group warm-up starts 5 mins after the hour

Walking front rack lunges (20 alt steps) (3X20 alt steps, increase weight with sets)

Rest 90 seconds between sets

Metcon

Metcon (Time)

500m row

150 wallballs 20/14

500m row

20 min time cap

Cooldown

3 mins assault bike

Group stretch 3-5 mins

05/11/2018

Salt Lake City CrossFit – WOD

REGIONALS is in ONE week!!! Do you have your tickets yet? Go to games.crossfit.com to get your South regional tickets and come support SLCCF!!!

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Warm-up

500m row

+

group warm-up starts 5 mins after the workout!

Weightlifting

Front Squat (5X5 weight increase with sets )

Metcon


We are one week out from the 2018 South Regional!

Metcon (Time)

kind of REGIONAL EVENT 5! (individual)

For time:

30 handstand push-ups

30 toes-to-bars

50-cal. Assault Bike

50 dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge

50-ft. left-arm dumbbell overhead lunge

*choose appropriate DB weight

18 min cap

Cooldown

200m run

200m walk

+

3-5 mins group stretch

05/10/2018

Salt Lake City CrossFit – WOD

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Warm-up

15 cal row

15 cal ski

+

group warm-up starts 5 mins after the hour!

Weightlifting

Rest 1:00-1:30 between sets

Push Press (5X5 )

Metcon

Metcon (Time)

30 cal machine

3 rounds:

5 man makers

10 pull-ups

15 clean and jerks 135/95

rest 5:00

X2

Cooldown

200m jog

1:00 bike

+

3-5 mins group stretch!