Username:

Password:

Forgot Password? / Help

Blog

0

WEDNESDAY, JUNE 5

WARM UP

400 meter run

4 rounds

5 pull ups

10 push ups

15 squats

WOD

For time

800 meter run

30 burpees

50 russian KB swings @70/53

30 burpees

800 meter run

 
0

TUESDAY, JUNE 4

WARM UP

400 meter run

3 rounds

10 push ups

20 lunges

30 hollow rocks

30 second chest stretch

WOD

Bench Press

Find your 3 rep max.

then

5 rounds for time

10 box jumps @24/18

10 push presses @115/75

Don't forget this Saturday at 8am is the SLC Crossfit Mountain Trails 6K Run. Get outside and test your fitness against a steep and rugged trail run that will take you to the summit of Mt Van Cott and back.  Click here for details.

0

MONDAY, JUNE 3

WARM UP

500 meter row

3 rounds

10 overhead wall squats

10 pass throughs

10 snatch balances

30 second calf stretch

WOD

Back squat 30 reps @70%

In as few sets as possible

then

6 rounds for maximum weight

3 snatch grip deadlifts

5 hang power snatches

8 overhead squats All rounds must be unbroken. (DL's must be touch and go)

Rest as needed between rounds

Report heaviest competed round

Congratulations to our Salt Lake City Crossfit Team for taking 9th in this year's regionals. We're all super proud of you guys!

0

SATURDAY, JUNE 1

WARMUP

Begin and end your warmup with a 400m run

3 rounds

10m walking lunge

10m broad jumps

10 leg swings (each leg)

30 second plank holds (both sides and front)

 

WOD

3 heavy sled pushes

Then

Continuously building burpee ladder.

(1 burpee the first minute, 2 burpees the second minute, 3 the third, etc. This is also known as Death by Burpees, but don't let the name scare you.)

0

FRIDAY, MAY 31

WARM UP

500 meter row

3 rounds

10 KB swings

10 goblet squats

10 push ups

30 second chest stretch

WOD

5 rounds

4 bench presses

8 clapping push ups

Add weight each round until hard but doable

then

For time

800 meter run (just once, to start the workout)

30-20-10 reps for time

Pull ups

Weighted sit ups @45/25lb plate

The Crossfit Games Southwest Regionals start TODAY at the Olympic Oval. Our team will be there doing battle! Get out there and support your gym!

933955_10151600275483187_496799424_n

Salt Lake City Running group! We meet again this Saturday @8:30am at the corner of Colorow Road and Huntsman Way (google it) at the base of Red Butte. We're going STEEP in preparation for the SLC Crossfit Mountain Trails 6K on Saturday, June 8th. Our "run" this Saturday will be just a 1.3 mile hill climb up the south west ridge of Mt Wire. It's easy to follow, because up or down is the only way to go! Do it!

 
0

THURSDAY, MAY 30

WARM UP

500 meter row OR 400 meter run

3 rounds

10 hang power snatches

10 overhead squats

10 snatch balances

30 second pigeon stretch

WOD

Back Squat

Find your 3 rep max.

then

"The Bear Complex"

5 sets of the sequence:

7 rounds of:

1 power clean

1 front squat

1 push press

1 back squat

1 push press

*No setting the bar down during a set (power clean must be touch-and-go). Rest between sets as needed. Goal is max load in a set.

 
0

WEDNESDAY, MAY 29

WARM UP

400 meter run

3 rounds

10 push ups

20 lunges

30 hollow rocks

30 second calf stretch

WOD

30 rounds

30 second run (ALL OUT)

30 second rest (complete stop)

BRING A WATCH!

0

TUESDAY, MAY 28

WARM UP

500 meter row OR 100 double unders

3 rounds

5 handstand push ups OR 15 second handstand

6 pistols

10 medicine ball slams

10 jumping squats

30 second squat stretch

WOD

Every 30 seconds for 10 minutes

2 squat cleans @80%

then

Death by thrusters

@75/45

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute, and so on until you can't complete the given reps within the minute.

0

MEMORIAL DAY

6am, 7am and 9am workouts only today!

WARM UP

400 meter run

20 burpees

500 meter row

Better get started!

WOD

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

memorial+day  
0

SATURDAY, MAY 25

WARMUP

500m row

3 rounds

10 jumping lunges

20m broad jumps

30 mountain climbers

30sec samson stretch

 

WOD

With a partner complete the following:

100 Alternating medicine ball pushups

100 Wall balls

 

Partner one will run 400m while partner two works on the pushups and wall balls. When partner one finishes their run both partners will complete 10 partner-style medicine ball situps before partner two goes to run their 400m (during which partner one will continue working on the 100 pushups and wall balls from where partner 2 left off).

   

Memorial Day hours this Monday are 6am, 7am, 9am ONLY. The afternoon and evening classes are canceled so you can all get in some quality barbecuing time.