08/11/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Mobility/stretch until group warm-up starts 5 mins after the hour Weightlifting Alternate and rest 2:00 between A1 and A2 A1: Bench Press (Establish a 1RM bench press) A2: Strict weighted pull-ups (Establish a 1RM strict weighted pull-up) Metcon Metcon (AMRAP – Reps) AMRAP 17 200m run […]

08/10/2015

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 Weightlifting Rest :90-2:00 between heavy attempts Back Squat (Establish a 1RM back squat!) Metcon Metcon (Time) 30 back squats at bodyweight 30 box jumps 24/20 […]

SLC EAST – 8/8/2015

WARM UP Coaches Choice PARTNER WOD 20Min AMRAP 1K Row (Alternate every 250M) 50 Med Ball Sit Ups 20/14lbs (Alternate every 25 reps) 50 Sumo Deadlift High Pull  75/55lbs (Alternate every 25 Reps) 50 Ring Push Ups (Alternate every 25 reps)

08/08/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds 10 jumping squats 10 knees to elbows 10 meter walking lunge 30 second handstand Metcon (Time) 4 rounds: 5 wall walks 10 box jumps 15 wall balls 20 jumping lunges 25 weighted situps This will be done in partners. For all movements […]

08/07/2015

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 Rest :90 between A1 and A2. Record heaviest set A1: Split jerk from rack or blocks (As heavy as possible 3-2-2-1) A2: Strict weighted pull-ups […]

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