07/30/2106

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds: 10 jumping lunges 10 knees to elbows 10 squat jump tucks 20 meters lateral plank walk 30 second samson stretch each side Metcon (Time) 400 meter run 2 rounds: 100 meter bear crawl 40 situps 30 burpees 20 KB swings 10 […]

07/29/2016

Salt Lake City CrossFit – WOD Warm-up 500m row Group warm-up starts 5 mins after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Split Jerk (As heavy as possible 3-3-3-3-3) A2: Overhead walkouts (As heavy as possible 5 sets ) Start with BTN jerk 5 steps in 5 steps outRecord heaviest […]

07/28/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds with a partner: 10 alternating plank burpees 10 alternating med ball squat clean toss 400m tryke (switch at the end of 400m) partner not riding jogs along side of tryke Weightlifting Rest 2 mins between sets Tempo OHS @44X1 (Establish a 1RM then 3X3 at 80% […]

07/27/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Gymnastics 20 mins: A1) 8 arch to hollow med ball throws (straight arms!) A2) 10 hollow rocks+ 10 arch rocks + 5 V-ups A3) :30 side star plank each side A4) […]

07/26/2016

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 Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Single arm dumbbell overhead press tempo @51×2 (As heavy as possible […]

07/25/2016

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 Rear elevated split squats (10-10-8-6 each leg (increase weight) ) Rest 1:30 between sets […]

07/23/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 400 meter run 2 rounds: 10 pass throughs 10 inchworms 10 burpees 10 good mornings 10 meter walking lunge 10 squat jumps 30 second plank Metcon (Time) Partner Workout 1 pushup 20 step ups 2 pushups 18 step ups 3 pushups 16 step ups 4 pushups […]

07/22/2016

Salt Lake City CrossFit – WOD Warm-up 200m run + mobility Group warm-up starts 5 mins after the hour! “Burpee ball pass” Form a circle with 3′ between each person. Using a 14# ball, pass the ball then complete one burpee AS SOON as you’ve tossed it to the person next to you. Keep the […]

07/21/2016

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 5 min review of the behind the neck jerk, practice w/BB or PVC Weightlifting Rest 2-3 mins between heavy attempts Overhead Squat (Establish a 1RM OHS ) […]

07/20/2016

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 […]

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