WARMUP
500m row or 400m run
3 rounds
10 inchworm pushups
10 squats (low and slow)
10 leg swings (each leg)
10 knees to elbows
20 second plank holds (regular/left side/right side)
WOD
5 Rounds
20 meter burpee broad jump
20 ball slams
250m row
WARM UP
500 meter row
3 rounds
10 power cleans
10 good mornings
10 back extensions
30 second chest stretch
WOD
5 rounds
5 bench press (add weight each round until hard but doable)
8 clapping push ups
then
10-9-8-7-6-5-4-3-2-1
Dips
Pull ups
Power cleans @135/95
WARM UP
400 meter run
3 rounds
10 overhead squats, slow and low
10 pass throughs
10 inch worm push ups
30 second pigeon stretch
30 second calf stretch
WOD
Back Squat
Find your 2 rep max.
then
AMRAP in 20 minutes
6 overhead lunges @95/65
12 push presses @95/65
18 box jumps @24/18
I wish this is what current high school PE programs looked like. These kids today (shaking fist at the sky)!WARM UP
500 meter row
3 rounds
10 GHD sit ups
10 GHD back extensions
20 lunges
30 second samson stretch
WOD
3 rounds for time
800 meter run
25 burpees
The SLC Crossfit running group will be cancelled this weekend. I'll be out of town. We'll resume next weekend.
WARM UP
500 meter row
3 rounds
10 push ups
10 medicine ball slams
10 overhead squats
1 minute plank (20 seconds front, left and right)
WOD
Bench press 25 reps @75%
Bent over row 50 reps @95/65lbs
Both in as few sets as possible
then
5 rounds for time
5 wall walks
15 goblet squats @53/35
20 v ups
WARM UP
500 meter row
3 rounds
10 power cleans
10 front squats
10 push presses
30 second samson stretch
WOD
Every 30 seconds for 10 minutes
Alternate between the two
2 squat cleans @80%
3 box jumps @30/24
So when the clock starts do 2 squat cleans, rest until the 30 seconds is up, then do 3 box jumps, rest until the 30 seconds is up, etc...
then
3 rounds for time
15 power snatches @95/65
50 double unders (no rope? 30 calorie row or airdyne or ski erg)
WARMUP
500m row or 400m run
3 rounds
10 jumping pullups
10m squat walk
10 kettlebell swings
10 pushups
30sec plank hold
WOD
40 Wall Balls
200m Run
30 Wall Balls
400m Run
20 Wall Balls
800m Run
10 Wall Balls
WARM UP
500 meter row OR 400 meter run
3 rounds
10 hang power cleans
10 thrusters
10 inch worms
30 second chest stretch
WOD
Bench Press
Find your 3 rep max.
then
30-20-10-20-30 reps for time
KB swings @53/35
Weighted sit ups @25/10
Toes to bar
Same place, same time for the SLCCF running group. Saturday @ 8:30am at the Morris Reservoir Trailhead. Much different format this week. You need to bring a watch or your phone so you can watch the seconds. Good times will be had by all. -Jason
WARM UP
500 meter row
3 rounds
4 turkish get ups
10 hang power snatches
10 bent over rows
20 lunges
30 second squat stretch
WOD
Back squat 30 reps @75% of Monday's 4RM
In as few sets as possible
then
10-9-8-7-6-5-4-3-2-1 reps for time
Overhead squat @95/65
Pull ups
WARM UP
800 meter run
Turkish get ups until warm up time is over
WOD
1 mile run time trial
Then
Work on one or all of the following for 30 minutes
Snatch
Double unders
Muscle ups
Pistols
A couple pieces of news
A reminder: Receiving a student discount is dependent on your ability to prove that you are currently a FULL TIME student.
Effective immediately: If you are going out of town or something of that nature, and you want to freeze your account, there will now be a $10 charge to do so.
