04/02/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds 10 meter inchworm 10 squat jumps 10 burpees 30 second plank Metcon 10 burpees 100 meter suitcase carry 10 squats 100 meter run 10 burpees 100 meter suitcase carry 10 squats 200 meter run 10 squats 100 meter farmers carry 10 burpees Immediately upon finishing: […]

04/02/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds 10 meter inchworm 10 squat jumps 10 burpees 30 second plank Metcon (AMRAP – Reps) 10 burpees 100 meter suitcase carry 10 squats 100 meter run 10 burpees 100 meter suitcase carry 10 squats 200 meter run 10 squats 100 meter farmers carry […]

04/01/2016

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 Rest 1:00-1:30 between sets A: weighted ring dips (1RM in 5 sets then 1 set ME at body weight or 75%) B: Weighted Pull-ups (1RM in 5 […]

03/31/2016

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 1 snatch every 30 sec x 20. (Cycle from hip to hang to floor) example: […]

03/30/2016

Salt Lake City CrossFit – WOD Warm-up 50 double unders 50 single unders Group warm-up starts 5 mins after the hour Gymnastics 20-25 mins A1) 1:00 deep couch stretch each leg A2) 2X 1 wall walk +:10 HS hold + 10 shoulder shrugs A3) inch worm for form across floor pausing 3 sec at pike […]

03/29/2016

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 Alternate and rest 1:00 between A1 and A2 A1: Bench Press (5-3-3-3 then ME at 75% ) A2: Both arms bent over […]

03/28/2016

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 SKIP weightlifting if you’re submitting a score for 16.5. Rest 1:00 between clusters and 3:00 between sets Front squat […]

03/26/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds 10 meter inchworm 10 squat jumps 10 burpees 30 second plank Metcon 200 meter run 10 meter bear crawl 20 burpees 10 meter bear crawl 30 jumping lunges 10 meter bear crawl 400 meter run 10 meter bear crawl 30 weighted sit-ups 10 […]

03/25/2016

Salt Lake City CrossFit – WOD Warm-up 200m run 200m carry Group warm-up starts 5 minutes after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Weighted ring dips (As heavy as possible 5-4-4-3-3) A2: Barbell Row (As heavy as possible 5-4-4-3-3) Metcon Metcon (AMRAP – Rounds) 2 mins work 1 min […]

Ladies of SLC CF

The Open Leader Board In a Nut Shell

It has been a long, grueling Open season, but here we are in the 5th and final week. As we gear up for the last announcement we are all hoping for our bread and butter, but know we are more likely going to get the Dave Castro shit sandwich that has been served for the […]

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