06/19/2015

Salt Lake City CrossFit – WOD SLC Barbell is cancelled tomorrow, see you next Saturday for some clean and jerks! 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 Alternate and rest 1:00 between A1 and A2. Rest :10 between […]

06/18/2015

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 Rest :90 between sets Turkish Get Up (Establish a 1RM then 3X3 at 80%) Metcon Metcon (No Measure) EMOMX21 Min1:12 wall balls 20/14 Min 2: 10 box overs 30/24 Min […]

06/17/2015

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups then: 1:00 couch stretch each leg 1:00 pigeon stretch each leg + group barbell Weightlifting 15-20 mins to find a heavy power SN+SN+OHS Power snatch + full snatch + OHS (Establish a heavy(ish) complex ) Metcon […]

06/16/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2. Rest :10 between clusters A1: Ring dip clusters (4X2.2.2.) A2: Strict weighted pull-up clusters (4X2.2.2) Metcon Metcon (AMRAP – Reps) 4X3:00 AMRAP 30 double unders 5 […]

06/15/2015

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 :90 between sets Back Squat (As heavy as possible complete 6-5-5-5-5-6) Metcon Metcon (Time) 10-1 complex of: jumping lunge right […]

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