Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping pull-ups plank HS hold ring support hold Weightlifting Rest :30 between A1 and A2, 1:00 between sets A1: Bench Press (10-1 bench press, increase weight with sets ) A2: ring pull-up or chest to ring pull-up (10-1 ) […]


Salt Lake City CrossFit – WOD Warm-up 200m farmer carry 10 cal AD 5 mins mobility of choice + Junk yard dog warm-up as a class Weightlifting Front Squat (7 minutes to warm up to starting 5 rep weight ) Running Clock: On the 0:00 – 5 Front Squats On the 2:00 – 4 Front […]


Salt Lake City CrossFit – WOD (No Measure) 500 meter row or 100 double unders 3 rounds of: 5 inchworm pushups 10 meters walking lunge 10 superman back extensions 30 second plank Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 games-style pushups 10 strict knees to elbows 15 squats Metcon (AMRAP – Reps) […]


Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 lateral jumps 10 (each leg) single leg lateral jumps 10 broad jumps 10 yoga push-ups :30 HS hold facing wall (chin to toes and hollow position!) Weightlifting Keep these movements based on perfection and technique based! 4X Rest 1:00 between A1 and A2, […]


Salt Lake City CrossFit – WOD Warm-up Your choice 500m row/400m run/50 DU/30 cal AD + 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 as needed Overhead walking lunge (3X20 steps at 75% ) alternating steps, increasing weight […]


Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the last platform, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Gymnastics 5 mins handstand forward roll practice on mats 15-20 mins or 3-4 rounds: A1) seal […]


Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour! Weightlifting 3X Alternate and rest 1:00 between A1, A2, and A3, rest 2:00 between sets. Record highest sets A1: Max rep strict pull-ups (Max effort sets of strict pull-ups (no weight) ) A2: […]


Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting Rest as needed between sets A: Back Squat (3X3 at 75% ) B: Front Squat (3X3 at 75% ) Metcon Metcon […]


Salt Lake City CrossFit – WOD (No Measure) 400m run or 500m row 3 rounds 5 cartwheels (each arm) 10 backwards rolls 10 squat jump tucks 30 second handstand Metcon (Time) 12 Days of Christmas 1 Wall Walk 2 Pull-ups 3 Sit-ups 4 Broad Jumps 5 Burpees 6 Knees to Elbows 7 Squats 8 Wall […]


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 A: Overhead walkouts (As heavy as possible ) Start with BTN jerk 5 steps in 5 steps outRest 2 mins B: Push […]

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