08/24/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD 500m ski erg group warm-up starts 5 mins after the hour! Gymnastics 10 mins HSPU practice -kipping -strict -deficit -freestanding -paralette then 3X: A1) 5 strict TTB @3131 A2) 20 hollow rocks A3) 20 arch rocks A4) 20 wall dead bugs rest as needed Metcon […]

08/23/2016

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 3 rounds Rest :30 after A1, 2:00 between rounds. A1: Strict lean away pull-ups @2121 (5-5-5-5) Only weight these if you can do them with the tempo! Band or BW […]

08/22/2016

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 PVC good mornings 10 PVC halos 10 KB deadlifts (single leg if you can) 10 jumping squats :30 side star plank each side Weightlifting It’s the last week of the BS/FS combo! De-load next week, try to go heavier than last week! Back […]

08/20/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds: 10 leg swings 10 meter broad jump 10 pass throughs 10 jumping pullups 10 burpees Metcon (AMRAP – Rounds) Partner Workout: 20 minute AMRAP 10 wall balls 5 pushups 5 toes to bar 200 meter run One partner will hold a […]

08/19/2016

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. […]

08/18/2016

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 PVC good mornings 10 PVC halos 10 KB deadlifts (single leg if you can) 10 jumping squats :30 side star plank each side Weightlifting Overhead walking lunge (Heavier than last week 12-12-12) alternating steps, increasing weight Metcon Metcon (Time) 7 rounds: 3 full […]

08/17/2016

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 […]

08/16/2016

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 Alternate and rest :30 between A1 and A2, 2:00 between rounds A1: Strict weighted pull-up clusters (As heavy as […]

08/15/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Back squat/ front squat 9/4 (3 sets 9 BS immediately into 4 FS ) Heavier than last week!Record heaviest set Metcon Metcon (No Measure) EMOMX21 Min 1: 10 wall balls Min 2: […]

08/13/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds 10 leg swings 10 pass throughs 5 cartwheels each arm 10 meter walking lunge 20 second hand stand 30 second plank Metcon (Time) 50 jumping lunges 40 situps 30 wall balls 20 burpees 10 pushups Every minute on the minute complete […]

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