05/31/2016

Salt Lake City CrossFit – WOD Warm-up 200m run 250m row 20 cal AD Starting at garage ending at cage down and back for each movement: lateral plank walk high skips crab walk high knees bear crawl butt kicks Weightlifting Rest :90 between sets. Skip front squats and spend 20 mins on skill work (any […]

05/30/2016

Salt Lake City CrossFit – WOD 11:00 AM CLASS TODAY! All other classes are cancelled. Regular schedule tomorrow! In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will […]

05/28/2016

Salt Lake City CrossFit – WOD Warm-up 400 meter run 3 rounds: 10 banded pass throughs 10 leg swings 30 second plank 10 broad jumps 10 reverse burpees 5 cartwheels each arm Metcon (Time) With a partner complete: 90 burpees 90 situps 60 pushups 60 toes to bar 30 wall walks 30 pistols each leg […]

05/27/2016

Salt Lake City CrossFit – WOD Memorial Day MURPH will be held at 11:00 AM on Monday, May 30th. All other classes will be cancelled. See you then! Bring a weight vest if you have one. Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m […]

05/26/2016

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 Watch clock for the tempo! Rest :90 between sets Tempo OHS @42X1 (As heavy as […]

05/25/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Gymnastics 20 minutes 3 rounds A1) Prone PVC raise with 5 second hold at top X5 A2) […]

05/24/2016

Salt Lake City CrossFit – WOD Warm-up 30 calorie assault bike OR 800m Trike bike Group warm-up starts 5mins after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Tempo ring dip @52×1 (AHAP, body weight, or bands 5-5-5-5) A2: Tempo strict chest to bar @51×3 (AHAP, body weight, or band 5-5-5-5) […]

05/23/2016

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 :90 between sets. Watch the clock or have someone count your tempo!! Tempo front squat @42×1 (As heavy […]

05/20/2016

Salt Lake City CrossFit – WOD Warm-up Warm-up 20 cal row 20 cal AD Group warm-up starts 5 minutes after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (3X3 at 75% ) A2: 90 degree bent over row (3X3 at 75% ) Metcon Metcon (AMRAP – Reps) 2 rounds: […]

05/19/2016

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 Deadlift (3X3 at 75% rest 2:00 ) Metcon Metcon (AMRAP – Reps) 0:00-4:00 10-8-6 deadlift 135/95 jumping squats in […]

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