08/31/2016

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

08/30/2016

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 as needed and rotate through A1, A2, and A3 4 times A1: Max rep […]

08/29/2016

Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting Rest as needed between sets A: Back Squat (3X3 at 75% ) B: Front Squat (3X3 at 75% ) Metcon Metcon […]

08/27/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 100 double unders or 200 singles 3 rounds: 5 inchworms 10 jumping squats 5 toes to bar 10 wall balls 30 second side plank each arm Metcon (Time) 15 burpees 1:00 plank 30m broad jump 400 meter run 30m bear crawl 15 burpees 1:00 plank 30m […]

08/26/2016

Salt Lake City CrossFit – WOD The fastest male and female time for the First to Fifty challenge will get a free SLC tank or Tshirt! Post a photo, tag SLC CrossFit, include your time and the hashtag #SLCfirsttofifty Warm-up 500m row 10 good mornings 10 PVC pass thrus 10 inch worms w/1 push-up 3X:60 […]

08/25/2016

Salt Lake City CrossFit, 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 […]

08/24/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD 500m ski erg group warm-up starts 5 mins after the hour! Gymnastics 10 mins HSPU practice -kipping -strict -deficit -freestanding -paralette then 3X: A1) 5 strict TTB @3131 A2) 20 hollow rocks A3) 20 arch rocks A4) 20 wall dead bugs rest as needed Metcon […]

08/23/2016

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 3 rounds Rest :30 after A1, 2:00 between rounds. A1: Strict lean away pull-ups @2121 (5-5-5-5) Only weight these if you can do them with the tempo! Band or BW […]

08/22/2016

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 PVC good mornings 10 PVC halos 10 KB deadlifts (single leg if you can) 10 jumping squats :30 side star plank each side Weightlifting It’s the last week of the BS/FS combo! De-load next week, try to go heavier than last week! Back […]

08/20/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds: 10 leg swings 10 meter broad jump 10 pass throughs 10 jumping pullups 10 burpees Metcon (AMRAP – Rounds) Partner Workout: 20 minute AMRAP 10 wall balls 5 pushups 5 toes to bar 200 meter run One partner will hold a […]

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