Author Archives: SLC Crossfit

02/13/2016

Salt Lake City CrossFit – WOD

Warm-up

500 meter row

3 rounds

10 banded pass throughs

10 jumping squats

10 scorpion stretches

10 meter broad jump

15 seconds each in plank, side plank and reverse plank

Metcon (AMRAP – Reps)

Both parts of the workout will be performed with a partner

2 minute max reps burpees

one partner works while one rests, alternating every burpee

1 minute rest

14 minute AMRAP

20 plank squats

30 wall balls

40 Russian twists

50 ball-pass situps

60 meter wheelbarrow

02/12/2016

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

Alternate and rest 1:00 between A1 and A2

A1: DB push press (As heavy as possible 4X3)

A2: Bent over barbell rows (As heavy as possible 4X3)

Metcon

Metcon (AMRAP – Reps)

5 rounds of 1:00 stations each

rope climbs

shuttle run

HSPU

L hang

SLC RECOVERY

at 75%

150 single unders

1000m row

10 6″ target burpees

50 cal AD

10 inch worms w/yoga push-up

400m run

10 GHD back ext

5 mins ski erg

150 single unders

02/11/2016

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

A: Snatch complex: full SN from power pos+2 hang (above knee) full snatch

EMOM X15

B: Snatch Pull (As heavy as possible 3X5, rest 2:00)

Metcon

Metcon (Time)

9 power snatch 95/65

9 burpees

30 DU

6 power SN

6 burpees

20 DU

3 power SN

3 burpees

10 DU

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

02/10/2016

Salt Lake City CrossFit – WOD

Warm-up

500m row

Group warm-up starts 5 mins after the hour

Gymnastics

20-25 mins to complete:

3 rounds, rest as needed

A1) :30 Box Shoulder Stretch

A2) :30 on/0:30 off Hollow Hold X4

A3) 10 hollow arch Swings on Bar (Continue in a rhythm keeping body center of mass)

A4) Arch/Hollow Roll + V-Up Across Floor

Metcon

For the static hold:

Double KB Front Rack (53/35), OH Barbell Hold (95/65), or OH Sandbag Hold – your choice

One partner holds and one partner rows, then switch. If the partner holding drops the rower must stop rowing.

Metcon (Time)

“Tailpipe”

With a partner

3 Rounds

500m row

Static hold

Double KB Front Rack (53/35), OH Barbell Hold (95/65), or OH Sandbag Hold – your choice

One partner hold and one partner row, then switch

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

02/09/2016

Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

Rest :20 between clusters and 1:00 between sets

A1: Weighted pull-up clusters (As heavy as possible 3X2.2.2)

A2: Strict press clusters (As heavy as possible 3X5.5.5)

Metcon

Metcon (Time)

400m run or 500m row

30 sprawls

20 toes to bar

10 pull-ups

200m run or 250m row

10 pull-ups

20 toes to bar

30 sprawls

400m run or 500m row

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

02/08/2016

Salt Lake City CrossFit – WOD

Warm-up

3 laps around gym with heavy object

then:

2 rounds (squeezing glutes at top!!)

7 slow back squats with BB

7 jumping squats (no BB)

10 single leg good mornings

10 cal row

Weightlifting

Rest 2:00 between sets

1 1/4 back squat (As heavy as possible 5-4-4-4-5)

Metcon

Metcon (Time)

3 rounds:

:30 max deck squats

15 box jumps 24/20

:30 max double unders

15 goblet squats 53/35

rest 1:1

SLC RECOVERY

5k row at 75% every 500m complete five 6 inch target burpees

02/06/2016

Salt Lake City CrossFit – WOD

(No Measure)

500 meter row

3 rounds

5 inchworm pushups

10 squat jumps

10 superman back extensions

5 knees to elbows

30 seconds plank hold

Metcon (AMRAP – Reps)

3 rounds:

1 minute calorie row

1 minute burpees

1 minute situps

1 minute jumping lunges

1 minute dumbbell plank rows

rest 1 minute between rounds

02/05/2016

Salt Lake City CrossFit – WOD

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

Rest 2 mins between sets

A: Power jerk from rack or blocks (As heavy as possible 5-5-5)

B: Push Press (As heavy as possible 5-5-5)

Metcon

Rest 1:00 between C and D

C: Metcon (Weight)

EMOM X10

5 thrusters

D: Metcon (Time)

55 bar facing burpees

SLC RECOVERY

at 75%

150 single unders

1000m row

10 6″ target burpees

50 cal AD

10 inch worms w/yoga push-up

400m run

10 GHD back ext

5 mins ski erg

150 single unders

02/04/2016

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

Rest 2:00 between sets

A: Power Clean (As heavy as possible 4-3-3-3)

B: Tempo OHS @42X1 (As heavy as possible 5-4-3)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

SLC RECOVERY

at 70%

6 rounds:

200m run

20 sit-ups

5 wall walks

:30 side star plank each side

02/03/2016


Salt Lake City CrossFit – WOD

Warm-up

50 double unders

50 single unders

Group warm-up starts 5 mins after the hour!

Gymnastics

20 mins to complete:

A1) 30′ Arch/Hollow Roll Across Floor

rest :30

A2) 10 arch/hollow swings

rest :30

A3):45 Hollow Hold, :45 Arch Hold

rest :30

A4) ME handstand hold facing wall for perfection

rest 2:00

X3

Metcon

Metcon (Time)

3 rounds:

250m row or 200m run

20 toes to bar

20 unbroken KBS (choose appropriate weight)

1:00 plank

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility