01/16/2017

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 Rest 2-3 minutes between sets Overhead Squat (3 sets to find your 10 rep max OHS ) 5-7 mins to work to […]

01/14/2017

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds: 10 meter walking lunge 5 inchworm pushups 10 jumping squat tucks 5 burpee pullups 30 second plank 15 second side plank each side Metcon (AMRAP – Reps) One Tabata round, alternating: Wall balls Knees to elbows rest 1 minute 4 minute AMRAP 10 […]

01/13/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry or 2X around gym Group wam-up starts 5 mins after the hour! Weightlifting 3X Alternate and rest 1:00 between A1 and A2, 2:00 between sets + accumulate :20 handstand hold between sets (freestanding or wall facing) A1: Strict press w/3 second […]

01/12/2017

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: Deadlift (3X3 at 85% ) B: Hang Clean (10 mins to establish a 5RM […]

01/11/2017

Salt Lake City CrossFit – WOD Warm-up YOUR CHOICE!! 750m row/400m trueform/50 cal AB/ 40 cal ski 5 mins after the hour group warm-up begins from garage to end of floor, down and back relay style: 3 mins of partner shuttle runs accumulate 2:00 plank as a class 20 pallof press each side 50 jumping […]

01/10/2017

Salt Lake City CrossFit – WOD Warm-up 200m run 250m row 20 cal AD From last platform to garage down and back for each movement: lateral plank walk high skips crab walk high knees bear crawl butt kicks Weightlifting Alternate and rest :30 between A1 and A2 2:00 between sets A1: Jump to rope pull-ups […]

01/09/2017

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 Weightlifting 7 mins to warm up to your 80% Back Squat (5 @80%, 1@85%, 5@80%, 1@88%, 5@80%, 1@90%) rest 2:00 […]

01/07/2017

Salt Lake City CrossFit – WOD Warm-up 25 calorie airdyne 3 rounds: 10 meter walking lunge 5 jumping squats 5 inchworm pushups 10 meter plank walk 5 scapular pullups 30 second samson stretch Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

01/06/2017

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 4X alternate and rest :30 between A1 and A2, 2:00 between sets. Increase weight if possible A1: 1/2 kneeling single arm bottoms up KB press (8-10 each arm ) A2: […]

01/05/2017

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 mins to establish a 1RM snatch) B: Clean and Jerk (10 mins […]

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