09/26/2016

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 Weightlifting Back Squat (Heavier than last week, record heaviest set ) Back Squat Running Clock: On the 0:00 – 5 […]

09/24/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 250 meter ski erg 200 singles 3 rounds: 30 meters high knees 10 banded straight arm pull downs 10 inchworm pushups 30 seconds plank Metcon (AMRAP – Rounds and Reps) Partner Workout 20 minute AMRAP 20 alternating burpees 10 alternating toes to bar 20 meter wheelbarrow […]

09/23/2016

Salt Lake City CrossFit – WOD Warm-up 500m row group warm-up starts 5 mins after the hour! The SNAIL! 2 people at at time pushing for :30. At the end of their :30 a new pair QUICKLY transitions in and starts their :30 push. In the meantime, if you aren’t pushing the snail, complete 10 […]

09/22/2016

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run 50 DU/30 cal AD + Group barbell warm-up. 5 of each movement, start and end in power position: jump shrugs high pulls muscle snatch overhead squat drop snatch sotts press hops forward/backward good mornings kang squat tall snatch Weightlifting Rest as needed between […]

09/21/2016

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 […]

09/20/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry 20 power skips across floor 10 broad jumps across floor 20 alternating ski jumps/lateral hops 10 frog hops across floor 10 single leg hops right/left + with a partner: 400m total (200m each) resistance band run with band around waist (switch […]

09/19/2016

Salt Lake City CrossFit – WOD Warm-up 250m row 1:00 sampson stretch each leg 20 air squats 5 mins after the hour: 400m group indian run w/30 pound ball Weightlifting Back Squat (As heavy as possible, record heavy single ) 8 mins to work up to starting weight Back Squat Running Clock: On the 0:00 […]

09/17/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 100 double unders or 200 singles 3 rounds: 20 meter walking lunge 10 inchworm pushups 10 strict knees to elbows 30 second side plank each side 1 minute deep squat Metcon (Time) 800 meter run 70 situps 60 jumping lunges 500 meter row 40 meter dragon […]

09/16/2016

Salt Lake City CrossFit – WOD Warm-up 100 single unders 10 PVC pass thrus 10 halos 10 good mornings 10 kang squats 20 slow walking lunges, deep stretch 10 knees to elbow w/ a barbell: 5 press 5 front squat 5 thruster Weightlifting X4 Rest :30 between A1 and A2, 2:00 between sets A1: :20 […]

09/15/2016

Salt Lake City CrossFit – WOD Warm-up 30 calories on machine of choice + group warm-up starts 5 mins after the hour! Weightlifting A: Deadlift (AHAP 8-8-6-6 ) These are NOT touch and go! Control decent, hands off bar, stand up then reach back down for next rep, record heaviest set of 6 B: Hang […]

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