05/06/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 8-6-6-7-10) A2: 45 degree row (As heavy as possible 8-6-6-7-10) Metcon Metcon (Time) Teams of 2 switch […]

05/05/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal AD 10 toe touches w/BB or PVC 10 good mornings 10 alt single leg good mornings 10 jumping squats 10 RDL 1:00 sampson stretch each leg :30 side star plank each side Weightlifting Rest 2:00 between sets Tempo deadlift @5020 (As heavy as possible […]

05/04/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD 25 single leg single unders right 25 single leg single unders left +mobility (roll/lacrosse ball/mash) TGU and TTB review and skill work starts 5 mins after the hour! Gymnastics 15 mins: A1) Facing wall: 10 shoulder shrugs + 10 shoulder taps (+10 hip taps if […]

05/03/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal assault bike 10 PVC good mornings 10 PVC halos 20 lateral jumps 5 light man makers Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (As heavy as possible 8-6-6-7-10) A2 : 90 degree bent over row (As heavy as possible […]

05/02/2016

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 back squat @42×1 (As heavy as possible 4-3-2-3-4-8) Metcon Metcon (Time) For time : […]

04/30/2016

Salt Lake City CrossFit – WOD Warm-up 2 minutes jump rope 3 rounds 20 meter walking lunge 5 jumping pullups 10 good mornings 5 cartwheels each arm 30 seconds L-hang Metcon (Time) 400 meter run 35 burpees 30 jumping lunges 250 meter row 20 wall balls 15 pushups 10 calorie assault bike 5 wall walks […]

Regional Peeps

The CrossFit Open- That’s a Wrap so What’s Next?

SLC CrossFit is extremely proud of all the athletes that participated in this year’s CrossFit Open. Seeing our community come together at events such as this is nothing short of amazing. After all of the participants poured their blood, sweat and tears (literally!) into each workout, the results have been finalized and the invitations have […]

04/29/2016

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 Alternate and rest 1:00 between A1 and A2 A1: Weighted ring dips (As heavy as possible 8-6-6-7-10 ) A2: Strict weighted chest to bar (As heavy as possible 8-6-6-7-10 ) […]

04/28/2016

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 Rest 2:00 between sets Deadlift (As heavy as possible 8-6-6-5-8 ) Metcon Metcon (Weight) 0:00-7:00 EMOM X8 […]

04/27/2016

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 A1) 1:00 eagle ring chest opener stretch A2) 5 banded ring muscle up drill A3) 10 […]

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