02/09/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting Rest :20 between clusters and 1:00 between sets A1: Weighted pull-up clusters (As heavy as possible 3X2.2.2) A2: Strict press clusters (As heavy as possible 3X5.5.5) Metcon Metcon (Time) 400m […]

02/08/2016

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 Rest 2:00 between sets 1 1/4 back squat (As heavy as possible 5-4-4-4-5) Metcon […]

02/06/2016

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds 5 inchworm pushups 10 squat jumps 10 superman back extensions 5 knees to elbows 30 seconds plank hold Metcon (AMRAP – Reps) 3 rounds: 1 minute calorie row 1 minute burpees 1 minute situps 1 minute jumping lunges 1 minute dumbbell plank […]

02/05/2016

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 Rest 2 mins between sets A: Power jerk from rack or blocks (As heavy as possible 5-5-5) B: Push Press (As heavy as possible 5-5-5) […]

02/04/2016

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD then: Group 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 sets A: Power Clean (As heavy as possible 4-3-3-3) B: Tempo OHS […]

02/03/2016

Salt Lake City CrossFit – WOD Warm-up 50 double unders 50 single unders Group warm-up starts 5 mins after the hour! Gymnastics 20 mins to complete: A1) 30′ Arch/Hollow Roll Across Floor rest :30 A2) 10 arch/hollow swings rest :30 A3):45 Hollow Hold, :45 Arch Hold rest :30 A4) ME handstand hold facing wall for […]

02/02/2016

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 Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (As heavy as possible 8-8-6-6) A2: Weighted ring rows (body parallel […]

02/01/2016

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 Rest 2:00 between sets Tempo backsquat @41X1 (As heavy as possible 10-8-6-6-10) Metcon Metcon (AMRAP – Reps) 4X3:00 AMRAP […]

01/30/2016

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds 10 hollow-arch swings 10 squat jumps 10 pass throughs 5 burpees 20 second plank 20 second reverse plank Metcon (Time) 3 rounds: 50 grasshoppers 20 toes to bar 40 box step ups 10 offset pushups 30 second lock-off after round 1: 60 […]

01/29/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 10 good mornings 10 PVC pass thrus 10 inch worms w/1 push-up 3X:60 plank hold 10 GHD sit-ups 10 GHD ext 10 GHD glute ham raise 30 DUs Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 8-8-6-6) A2: […]

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