08/22/2017

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 […]

08/21/2017

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 A1: Weighted dips (As heavy as possible 6X3 ) Rest 1:00 between A1 and A2 A2: Weighted […]

08/19/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 20 calorie air dyne 200 meter run 250 meter row 2 rounds: 10 inchworm pushups 10 broad jumps 20 lateral hops 10 meter walking lunge then: 1 minute standing hamstring stretch 1 minute couch stretch (each leg) Metcon Metcon (Time) With a partner complete: 800 […]

08/18/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 calorie ski 10 1/2 kneeling landmine press each arm :30 med ball stir the pot + with a barbell 10 OHS 10 drop snatch 10 tall snatch 10 sotts press (use PVC if you need to) Weightlifting Back Squat (3X3 at the heaviest 5X5 weight […]

08/17/2017

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 […]

08/16/2017

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 20-25 minutes or 3-4 rounds: A1) Handstand with sliders 3-5 reps A2) L- sit flutter kicks 20 reps A3) RX+ wall walks 3 reps A4) Dragon flag 5 reps as […]

08/15/2017

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 Front Squat (3X3 at your heaviest 5X5 set from last week ) Rest 2-3 minutes between sets Metcon Metcon […]

08/14/2017

Salt Lake City CrossFit – WOD Warm-up 400m run 10 inch worms with 2 push ups 30 jumping jacks 7 turkish get ups each side (light-moderate) 30 jumping lunges A1: Bench Press (3X3 at heaviest 5X5 weight from last week ) Rest 1:00 between A1 and A2 A2: Double dumbbell prone row (As heavy as […]

08/12/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 250 meter row 200 meter run 3 rounds: 5 inchworm pushups 5 reverse burpees 10 meter walking lunge 10 leg swings 10 hollow crunches 20 second reverse plank 20 second side plank (each side) Metcon Metcon (AMRAP – Rounds) AMRAP 12 100 meter farmers carry […]

08/11/2017

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 Back Squat (5X5 heavier than last week!! ) Rest as needed between sets (at least […]

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