07/03/2015

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 […]

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 […]

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 […]

06/30/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD/row 200m farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :60 between A1 and A2 A1: Single arm dumbbell overhead press tempo @51×2 (3X8 each arm ) A2: Single arm bent over DB/KB row @ 50X2 (3×8 each arm ) […]

06/29/2015

Salt Lake City CrossFit – WOD Warm-up 400m run starting at the garage and ending at the cage, down and back for each movement: alternating high kicks walking lunges grapevine lateral plank walk (switch sides half way) then: 2 rounds: 10 GHD sit ups 10 GHD ext Weightlifting Rest :90 between sets :30 between legs […]

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