07/18/2017

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 Back Squat (4X8 as heavy as possible ) Rest as needed between sets Metcon Metcon (Time) 5 rounds: 50′ […]

07/17/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 1:00 true form run 10 PVC pass thrus 10 push-ups 1 wall walk + 10 shoulder shrugs Weightlifting A1: Weighted dips (4X8 as heavy as possible ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (4X8 as heavy as possible ) Rest 2:00 between sets […]

07/15/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter row 3 rounds: 10 scap pull-ups 5 inchworm to hollow hold 10 meter walking lunge 10 meter broad jump 5 reverse burpees 20 second side plank (each side) Metcon Metcon (Time) 4 rounds for time: 10 alternating burpee pull-ups 20 meter wheelbarrow 200 […]

07/14/2017

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 Front Squat (3X10, 5-10 pounds heavier than last week ) Rest as needed Metcon Metcon […]

07/13/2017

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 3X Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Bench Press (3X10, 5-10 pounds heavier […]

07/12/2017

Salt Lake City CrossFit – WOD Warm-up YOUR CHOICE!! 750m row/400m trueform/50 cal AB/ 40 cal ski 5 mins after the hour group warm-up begins from garage to end of floor, down and back relay style: 3 mins of partner shuttle runs accumulate 2:00 plank as a class 20 pallof press each side 50 jumping […]

07/11/2017

Salt Lake City CrossFit, Salt Lake City CrossFit – WOD Warm-up 400m run Starting at garage and ending at the last platform 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 […]

07/10/2017

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 […]

07/08/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 100 double unders 3 rounds: 5 inchworm push-ups 10 hollow rocks 10 arch rocks 10 meter broad jump 10 meter walking lunge 30 second handstand Metcon Metcon (Time) 500 meter row 3 rounds of: 8 burpees 5 knees to elbows 2 wall walks 400 meter […]

07/07/2017

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 Weightlifting Front […]

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