08/29/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 20 meter plank walk 20 leg swings 10 squats 30 second plank Metcon (Time) 3 rounds: 10 med ball pushups 20 jumping lunges 30 wall balls 400 meter run 50 mountain climbers

08/28/2015

Salt Lake City CrossFit – WOD Warm-up 100 double unders Group warm-up starts 5:00 after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Push Press (As heavy as possible 10-10-8-8) A2: Barbell Row (As heavy as possible 10-10-8-8) Metcon Metcon (Time) 5 rounds: 1 rope climb 100m heavy farmer carry 5 […]

08/27/2015

Salt Lake City CrossFit – WOD Warm-up 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 heavier attempts A: Snatch (15 mins to establish a 1RM snatch ) B: Clean and Jerk (15 minutes to establish a 1RM […]

08/26/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour! Skill 20 mins to complete: 2 rounds Wall facing handstand: :20 hold 10 shoulder shrugs 10 shoulder taps 10 hip taps Remaining time bar and ring muscle-up drills and practice Metcon Metcon (Time) […]

08/25/2015

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 Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 10-10-10-10) […]

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