06/25/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 400 meter run 3 rounds: 5 burpees 10 knees to elbows 15 squats 30 second handstand Metcon (Time) 6 rounds: 3 wall walks 6 box jumps 12 wall balls 18 situps

06/24/2016

Salt Lake City CrossFit – WOD Warm-up 400m run Crab walk battle! Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. […]

06/23/2016

Salt Lake City CrossFit – WOD Warm-up 3 laps around gym with heavy object then: 2 rounds (squeezing glutes at top!!) 7 slow back squats with BB 7 jumping squats (no BB) 10 single leg good mornings 10 cal row Weightlifting Deadlift (3X3 at 75% ) Rest 2:00 between sets Metcon Metcon (Weight) 1000m row […]

06/22/2016

Salt Lake City CrossFit – WOD Warm-up 5 mins mobility Group warm-up begins with: 1:00 max effort single unders rest :30 2:00 max effort double unders, every time you mess up complete 1 burpee Gymnastics 25 mins to complete the following in any order, partition reps as needed: -20 arch hollow med ball throws -20 […]

06/21/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds :20 each movement air squats pull-ups plank jumping lunges then: 1:00 calf stretch each leg 200m run Weightlifting A1: Max rep push-ups (5 sets of max effort push-ups ) Record largest set. Rest 1:00 between A1 and A2 A2: Max rep strict pull-ups (5 […]

06/20/2016

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 then: Bring Sally Up airsquat Weightlifting Front Squat (3X3 at 80% ) Rest 2:00 between sets Metcon Metcon (Time) 4X50m […]

06/18/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 400 meter run 3 rounds: 10 leg swings 10 broad jumps 10 pass throughs 10 inchworm pushups 10 reverse burpees 30 second plank Metcon (Time) Partner relay: 50 meter walking lunge w/ med ball 10 med ball situps 10 wall balls 50 meter sprint w/ medicine […]

06/17/2016

Salt Lake City CrossFit, Salt Lake City CrossFit – WOD Warm-up 30 cal row Group overhead mobility and warm-up starts 5 mins after the hour Weightlifting 2 push press + 2 push jerk + 1 split jerk (Work to a heavy complex, rest 2:00 between sets ) Metcon Metcon (Weight) EMOM X20 even: clean and […]

06/16/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m tryke 10 good mornings (band, PVC, or BB) 10 toe touches 10 jumping jacks 5 inch worms w/1 push up then 2X1:00 samson stretch each leg Weightlifting Deadlift (As heavy as possible 5-3-1-3-5) Rest 2:00 between sets Metcon Metcon (Time) 2016 Regionals event 5 variation! […]

06/15/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Group warm-up starts 5 mins after the hour! Gymnastics 20 mins: A1) 5 hollow rocks +1 V-up + 5 arch rocks X3 A2) From platform to platform: inch worm to hollow hold on hands. PERFECT form! A3) TTB complex: 2 hollow arch swings+ 2 knees […]

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