10/28/2016

Salt Lake City CrossFit – WOD Warm-up 200m run + mobility Group warm-up starts 5 mins after the hour! “Burpee ball pass” Form a circle with 2′ between each person. Using a 14# ball, pass the ball then complete one burpee AS SOON as you’ve tossed it to the person next to you. Keep the […]

10/27/2016

Salt Lake City CrossFit, 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 Go heavier than last week!! Thruster (6 mins to warm up to starting weight ) Thruster Running Clock: […]

10/26/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Gymnastics In 15 mins complete 3 rounds: A1) Ring support hold :20 A2) Russian dips 5 A3) 4 Hollow arch swings + 2 hips to rings A4) 90 second ring MU practice (attempts/power monkey harness/spot) […]

10/25/2016

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 1:00 betwen A1 and A2, 4 rounds A1: Single Arm Dumbell Press (Tempo […]

10/24/2016

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 Rest 2-3 mins betweens sets 2 Snatch balance + 3 OHS (AHAP 6X1 of the […]

10/22/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds: 10 jumping lunges 10 squats 10 meter plank walk 10 scap push-ups 30 second samson stretch each side Metcon (Time) 4 rounds: 10 broad jumps 20 dumbbell step ups 30 plank rows 400 meter run

10/21/2016

Salt Lake City CrossFit – WOD Warm-up 400m farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Split Jerk (AHAP 5-5-3-3) Record heaviest set of 3 A2: Pendlay Row (AHAP 5-5-3-3) Record heaviest set of 3 Metcon Metcon (Time) 21-15-9 power […]

10/20/2016

Salt Lake City CrossFit – WOD Warm-up 100 single unders 10 PVC pass thrus 10 halos 10 good mornings 10 kang squats 20 slow walking lunges, deep stretch 10 knees to elbow w/ a barbell: 5 press 5 front squat 5 thruster + 50 burpees for anyone that checked the workout yesterday and decided not […]

10/19/2016

Salt Lake City CrossFit – WOD Warm-up 200m run 250m row 20 cal AD 10 inch worms with 1 push-up Group hollow rock tabata Gymnastics 15 mins to complete 3 rounds: A1) “T in T Out” with 2 second hold in Ts + :10 HS hold A2) Thoracic barbell stretch accumulate :30 A3) 20m HS […]

10/18/2016

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 mins after the hour! 2 rounds 1:00 each movement Wall hip flexor mobilization Supine bridge with reach Yoga push up Spiderman with OH reach Weightlifting Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Seated arnold press (AHAP 8-8-8-8) […]

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