11/23/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Gymnastics Accumulate 2:00 inverted hang from rings + 25 tempo TTB @3131 + 15 mins Skin the cat/german hang: complete 5 (slow and controlled) *Start on low rings and move to […]

11/22/2016

Salt Lake City CrossFit – WOD Holiday hours: Thanksgiving 9am class only Friday 9am, noon, and 5pm Saturday 10am, 11am (normal) 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 Weightlifting […]

11/21/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour! Weightlifting Back squat/ Front squat 11/5 (3X11/5 ) All three sets should be heavier than last weeks BS/FS combo. Rest 3:00 between sets, record heaviest set Metcon Metcon (AMRAP – Rounds and Reps) […]

11/19/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds: 10 reverse burpees 10 meter broad jump 10 inchworms 20 second hollow hold 30 second plank Metcon (3 Rounds for reps) 3 rounds: 1 minute Wall Balls 1 minute Mountain Climbers 1 minute Situps 1 minute Jumping Lunges 1 minute Burpees rest 1 […]

11/18/2016

Salt Lake City CrossFit – WOD Warm-up 2:00 trueform run 30 cals assault bike Group warm-up starts 5 mins after the hour! + power snatch and barbell cycling review Weightlifting 3X Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Renegade Row (AHAP 20-20-20 ) Record heaviest set A2: 1:00 ME dumbbell […]

11/17/2016

Salt Lake City CrossFit – WOD Warm-up 20 cal ski erg 20 cal row 10 PVC pass thrus 10 PVC OHS With a BB 10 jumping squats 10 behind the neck press 10 behind the neck jerk 10 OHS 10 alt walking lunge Weightlifting Overhead walking lunge (As heavy as possible 20-20-20 ) alternating steps, […]

11/16/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry 20 power skips across floor 10 broad jumps across floor 20 alternating ski jumps/lateral hops 10 frog hops across floor 10 single leg hops right/left + with a partner: 400m total (200m each) resistance band run with band around waist (switch […]

11/15/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting A1: 10-1 pull-ups weighted, BW, or light band (AHAP, band, or bodyweight ) A2: 1-10 dips weighted, BW, or light band (AHAP, band, or bodyweight ) Metcon Metcon (AMRAP – […]

11/14/2016

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 back squat/ front squat (3X13/7 build sets, record heaviest set ) Complete 13 unbroken backsquats right into 7 unbroken […]

11/12/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds: 10 jumping squats 10 banded pass throughs 10 burpees 10 meter walking lunge 20 second hollow hold on hands Metcon (Time) 5-10-15-20-25-30 Wall Balls Toes to bar 10 meter dragon crawl between wall balls and toes to bars 10 meter bear […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP