01/24/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 20 cal ski 20 jumping jacks 10 PVC pass thrus 10 push-ups 5 jumping pull-ups 5 burpees Weightlifting X4 rest 90-2:00 between sets A1: 1/2 kneeling arnold press (12-10-8-6 increase weight ) Alternate kneeling each setRest :30 A2: ring pull-up or chest to ring pull-up (8-8-8-8) […]

01/23/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds with a partner: 12 alternating plank burpees 12 alternating med ball squat clean toss 400m trueform run (switch every :30) +5 minutes group overhead prep and shoulder mobility Weightlifting rest 3:00 between sets Overhead Squat (3 sets to find your 15 rep max ) Metcon CrossFit […]

01/21/2017

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds 10 meter bear crawl 10 reverse lunges 5 cartwheels each arm 10 meter broad jump 30 second handstand hold 30 second Samson stretch each side Metcon Wall walks (3-2-1-2-3) Between each set of wall walks perform 2 rounds of: 10 single arm KB […]

01/20/2017

Salt Lake City CrossFit – WOD Warm-up 200m run 250m row 20 cal AD From last platform to garage down and back for each movement: lateral plank walk high skips crab walk high knees bear crawl butt kicks Weightlifting 3X Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: strict press X2 […]

01/19/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal AD 10 toe touches w/BB or PVC 10 good mornings 10 alt single leg good mornings 10 jumping squats 10 RDL 1:00 sampson stretch each leg :30 side star plank each side Weightlifting A: Drop Snatch (8-6-4-4 increasing weight, rest as needed ) B: […]

01/18/2017

Salt Lake City CrossFit – WOD Warm-up YOUR CHOICE!! 750m row/400m trueform/50 cal AB/ 40 cal ski 5 mins after the hour group warm-up begins from garage to end of floor, down and back relay style: 3 mins of partner shuttle runs accumulate 2:00 plank as a class 20 pallof press each side 50 jumping […]

01/17/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m TF run Group warm-up starts 5 mins after the hour! Weightlifting A1: Strict pull-up (10-1 ) Body weight or band if needed, add weight if BW is easy for yourest :30 between A1 and A2 A2: Handstand Push-ups (1-10 kipping (strict if kipping is […]

01/16/2017

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 Rest 2-3 minutes between sets Overhead Squat (3 sets to find your 10 rep max OHS ) 5-7 mins to work to […]

01/14/2017

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds: 10 meter walking lunge 5 inchworm pushups 10 jumping squat tucks 5 burpee pullups 30 second plank 15 second side plank each side Metcon (AMRAP – Reps) One Tabata round, alternating: Wall balls Knees to elbows rest 1 minute 4 minute AMRAP 10 […]

01/13/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry or 2X around gym Group wam-up starts 5 mins after the hour! Weightlifting 3X Alternate and rest 1:00 between A1 and A2, 2:00 between sets + accumulate :20 handstand hold between sets (freestanding or wall facing) A1: Strict press w/3 second […]

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