02/17/2017

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 Weightlifting A: Split Jerk (As heavy as possible 3-3-2-1-1) rest as needed B: Split Jerk (EMOMX8 3 […]

02/16/2017

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 A: Snatch (10 min to establish 3rm touch and go full snatch ) Rest as […]

02/15/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Gymnastics 5 mins handstand forward roll practice on mats 15-20 mins or 3-4 rounds: A1) seal walk with sliders across floor A2) hollow arch roll arcoss floor A3) accumuate 10ft HS walk (with a spot […]

02/14/2017

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 […]

02/13/2017

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 + 5 mins Overhead mobility as a class Weightlifting rest as needed Overhead Squat (6X1 work to a 1 rep […]

02/11/2017

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds: 10 inchworms to hollow hold 10 russian twists 10 reverse burpees 10 light goblet squats w/ kettlebell 15 seconds scorpion stretch (2 times on each each side) Metcon (Time) Partner Workout 4 rounds: 20 alternating toes to bar 30 alternating burpees 40 partner […]

02/10/2017

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 as needed between A1 and A2 A1: Bench press clusters […]

02/09/2017

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 A: Squat Clean (10 mins to establish 3rm touch and go full clean) rest as […]

02/08/2017

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 Gymnastics 20 mins to complete 3-4 rounds A1) 3 point thoracic spine rotation (5/side) A2) 10 GHD sit-ups […]

02/07/2017

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: Shoulder Press (Establish a 1RM strict press in 7 sets ) B: Shoulder press at 75% of A (30 reps ) […]

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