04/20/2016

Salt Lake City CrossFit – WOD Warm-up 2:00 assault bike 2:00 row 200m run Group warm-up starts 5 mins after the hour! Gymnastics 20 mins to complete: A1) 30 wall dead bugs A2) Box hamstring stretch 1:00 A3) 20 hollow rocks 20 arch rocks A4) x2 :10 HS hold +5 shrugs +5 shoulder taps X3 […]

04/19/2016

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: Tempo ring dip @5555 (With band, body weight, or weighted 4X5) A2: Strict tempo chest to […]

04/18/2016

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 Rest 2:00 between sets Tempo back squat @42×1 (As heavy as possible 10-8-6-10) Metcon Metcon (Time) 21-15-9-6-3 jumping squats […]

04/16/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 30 calorie bike 3 rounds 10 burpee broad jump 5 inchworm pushups 10 jumping lunges 20 second plank 20 second hollow hold 20 second arch hold Metcon (Time) Tabata 10m sprints then: 12 wall walks 24 pushups 36 burpees 48 squats 60 wall balls

04/15/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups Then 10 mins free skill work practice! If you don’t know what to work on ask your coach! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (3X3 at 75% ) A2: Barbell […]

04/14/2016

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 A: Snatch (5X3 at 75% rest 2:00 ) B: Clean and Jerk (5X3 at 75% rest […]

04/13/2016

Salt Lake City CrossFit – WOD Warm-up 400m run Starting at garage and ending at cage down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up then: 10 banded good mornings 10 ghd ext 10 ghd glute ham raise Gymnastics 20-25 […]

04/12/2016

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 1:30 between A1 and A2 A1: Push Press (3X3 at 75% ) A2: Ring rows (3X3 at 75% ) Metcon Metcon (Time) […]

04/11/2016

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 Front Squat (3X3 at 75% rest 2:00 ) Metcon Distance for ball toss is 8 ft (2 mats) Choose […]

04/09/2016

Salt Lake City CrossFit – WOD Warm-up 400 meter run 3 rounds 10 leg swings each side 10 pass throughs 10 wall balls 10 light goblet squats 20 second handstand Metcon (AMRAP – Reps) 3 minute AMRAP burpee broad jumps 1 minute rest 10 minute AMRAP 50 meter weighted walking lunge 20 single arm push […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP