07/20/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry 20 power skips across floor 10 broad jumps across floor 20 alternating ski jumps/lateral hops 10 frog hops across floor 10 single leg hops right/left + with a partner: 400m total (200m each) resistance band run with band around waist (switch […]

07/19/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the imaginary cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Tempo ring dip (no weight) @41×1 […]

07/18/2016

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 attempts Front squat + back squat total […]

07/16/2016

Salt Lake City CrossFit – WOD Warm-up 400 meter run 3 rounds: 10 leg swings (front/back/side) 10 jumping squats 10 meter overhead weighted walking lunge 5 inchworm pushups 5 kipping/jumping pullups 20 second handstand hold Metcon (5 Rounds for time) 5 rounds: 10 one legged burpees 8 toes to bar 6 wall ball 2 for […]

07/15/2016

Salt Lake City CrossFit – WOD Warm-up 400m tryke Group warm-up starts 5 mins after the hour! Weightlifting A1: Bench press clusters (As heavy as possible 4X2.2.2) Rest :10 between clusters and 1:00 between A1 and A2 A2: 45 degree bent over row clusters (As heavy as possible 4X2.2.2) Metcon Fight Gone Bad (3 Rounds […]

07/14/2016

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 Turkish Get Up (Establish a 1RM each arm then 3-3-3 at 80% ) Rest 1:00 between arms Metcon Metcon (Time) 2 rounds: 400m run 9-6-3 Thrusters 95/65 […]

07/13/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 25 jumping jacks 7 GHD sit-ups 7 GHD ext 3 inch worms w/2 push-ups :30 side star plank each side Gymnastics Accumulate 2:00 inverted hang from rings + 25 tempo TTB @3131 + 15 mins Skin the cat/german hang: complete 5 (slow and controlled) *Start on […]

07/12/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :10 between clusters and 1:00 between A1 and A2 A1: Ring dip clusters (AHAP, weighted, body weight, or band 4X2.2.2) Record heaviest cluster A2: Strict weighted pull-up clusters (AHAP, […]

07/11/2016

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 Back Squat (As heavy as possible 6-5-5-5-5-6) Rest 2:00 betweens sets Metcon Metcon (AMRAP – Reps) 3 rounds: Max […]

07/09/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds: 10 leg swings 10 squat jumps 5 strict knees to elbows 5 wall balls 30 second plank Metcon (AMRAP – Reps) 3 rounds: 1 minute max reps squats 1 minute max reps situps 1 minute max reps pushups rest 1 minute […]

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