12/02/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Weightlifting A: Renegade Row (AHAP w/3 sec pause at top 4X8) Rest 2 mins between sets B: push press + push jerk + […]

12/01/2016

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 Overhead walking lunge (Heavier than last week 4X12 steps ) alternating […]

11/30/2016

Salt Lake City CrossFit – WOD Warm-up 200m trueform run Starting at garage and ending at the last platform, down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up then: 10 banded good mornings 10 ghd ext 10 ghd glute ham […]

11/29/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow arch rocks 10 hollow arch swings :60 plank Weightlifting 4X Alternate and rest 1:00 between A1 and A2, 2-3 mins between sets A1: Weighted Pull-ups (1.1.1 rest :10 between cluster AHAP ) A2: 1:00 […]

11/28/2016

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 4X Rest 2-3 mins between sets Back squat/ front squat (AHAP 9 back squats into 4 front squats ) […]

11/26/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds: 10 jumping squats 10 inchworm pushups 10 strict knees to elbows 20 seconds each (plank, side planks, reverse plank) Metcon (Time) Every minute on the minute for 10 minutes: 4 burpees 8 wall balls Rest two minutes, then: 20 man makers 20 box […]

11/25/2016

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 3X Alternate and rest :30 between A1 A2 and A3. 2-3 mins between sets A1: Pendlay Row (8-8-8 increase weight ) A2: Single arm overhead carry 100m […]

THANKSGIVING!

Salt Lake City CrossFit – WOD Holiday hours: Thanksgiving 9am class only Friday 9am, noon, and 5pm Saturday 10am, 11am (normal) Warm-up 2 mins Trueform run + group warm-up! The SNAIL! In teams of 2, 50ft push. If you aren’t pushing complete 5 air squats 5 push-ups 6 jumping lunges each team pushes 4X then […]

11/23/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Gymnastics Accumulate 2:00 inverted hang from rings + 25 tempo TTB @3131 + 15 mins Skin the cat/german hang: complete 5 (slow and controlled) *Start on low rings and move to […]

11/22/2016

Salt Lake City CrossFit – WOD Holiday hours: Thanksgiving 9am class only Friday 9am, noon, and 5pm Saturday 10am, 11am (normal) Warm-up 30 cal AD Start at the garage end at the last platform, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Weightlifting […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP