05/20/2016

Salt Lake City CrossFit – WOD Warm-up Warm-up 20 cal row 20 cal AD Group warm-up starts 5 minutes after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (3X3 at 75% ) A2: 90 degree bent over row (3X3 at 75% ) Metcon Metcon (AMRAP – Reps) 2 rounds: […]

05/19/2016

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 Deadlift (3X3 at 75% rest 2:00 ) Metcon Metcon (AMRAP – Reps) 0:00-4:00 10-8-6 deadlift 135/95 jumping squats in […]

05/18/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Gymnastics 10 mins: 3 rounds A1) thoracic spine barbell stretch :45 A2) 12 hollow arch swings A3) […]

05/17/2016

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 (3X3 at 75%) A2: Weighted Pull-ups (3X3 at 75%/band/or BW ) […]

05/16/2016

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 2:00 between sets Back Squat (3X3 at 75% ) Metcon Metcon (Time) 12-9-6-3 squat […]

05/14/2016

Salt Lake City CrossFit – WOD Warm-up 250 row 15 cal airdyne 3 rounds: 10 pass throughs 5 burpees 10 leg swings 10 wall balls 10 knees to elbows Metcon (No Measure) 5 rounds: 1:00 5 ring dips 1:00 jumping pushups 2:00 50 meter sprint

05/13/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :90 between A1 and A2 A1: Shoulder Press (As heavy as possible 5-3-3-3-5) A2: 90 degree bent over row (As heavy as possible 5-3-3-3-1 ) Metcon Metcon (Time) FRIDAY THE 13th! […]

05/12/2016

Salt Lake City CrossFit – WOD   The CrossFit South Regional is this weekend! We had 3 women qualify. Make sure to cheer them on. Unfortunately, with all the events, we have 7 trainers out of town this weekend which means that we will have to cancel the 9 am classes on Thursday the 12th, […]

05/11/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups then: 1:00 couch stretch each leg 1:00 pigeon stretch each leg Gymnastics 20 minutes: A1) across floor: inch worm to hollow hold for 3 sec on hands A2) accumulate :40 L-sit between boxes A3) 1:00 handstand […]

05/10/2016

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 Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 5-3-3-3-5) A2: Weighted Pull-ups (As heavy as possible 5-3-3-3-5 ) […]

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