06/30/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 good mornings (band, PVC, or BB) 10 toe touches 10 jumping jacks 5 inch worms w/1 push up then 2X1:00 samson stretch each leg Weightlifting Deadlift (As heavy as possible 7-7-7-7) Rest 2:00 between sets Metcon Metcon (Time) Granite Games #4 5-10-15-20-15-10-5 overhead […]

06/29/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Gymnastics 20 mins skill work! Practice skills like: kipping pull-ups, butterfly pull-ups, chest to bar, bar muscle ups, ring muscle ups, toes to bar, handstands, HSPU, rope climbs, etc. Then, as a group: Hollow rock […]

06/28/2016

Salt Lake City CrossFit – WOD Warm-up Group “rowling” starts 5 mins after the hour! Set everyone up on a rower and have them try to rowl a perfect strike. To get a perfect strike athletes must use FULL pulls on the rower with NO breaks in between pulls and land exactly on 100m. Switch […]

06/27/2016

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 Backsquat tempo @44X1 (As heavy as possible 10-8-6-10 rest 2:00 ) Metcon Metcon (AMRAP – Reps) 5 rounds: In a 2 minute window 5 man […]

06/25/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 400 meter run 3 rounds: 5 burpees 10 knees to elbows 15 squats 30 second handstand Metcon (Time) 6 rounds: 3 wall walks 6 box jumps 12 wall balls 18 situps

06/24/2016

Salt Lake City CrossFit – WOD Warm-up 400m run Crab walk battle! Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. […]

06/23/2016

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 Deadlift (3X3 at 75% ) Rest 2:00 between sets Metcon Metcon (Weight) 1000m row […]

06/22/2016

Salt Lake City CrossFit – WOD Warm-up 5 mins mobility Group warm-up begins with: 1:00 max effort single unders rest :30 2:00 max effort double unders, every time you mess up complete 1 burpee Gymnastics 25 mins to complete the following in any order, partition reps as needed: -20 arch hollow med ball throws -20 […]

06/21/2016

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 A1: Max rep push-ups (5 sets of max effort push-ups ) Record largest set. Rest 1:00 between A1 and A2 A2: Max rep strict pull-ups (5 […]

06/20/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 10 cal row 10 rear elevated split squats each leg 10 jumping squats 10 side laying clam shell each leg 10 walking lunges 10 good mornings then: Bring Sally Up airsquat Weightlifting Front Squat (3X3 at 80% ) Rest 2:00 between sets Metcon Metcon (Time) 4X50m […]

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