05/27/2016

Salt Lake City CrossFit – WOD Memorial Day MURPH will be held at 11:00 AM on Monday, May 30th. All other classes will be cancelled. See you then! Bring a weight vest if you have one. Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m […]

05/26/2016

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 Watch clock for the tempo! Rest :90 between sets Tempo OHS @42X1 (As heavy as […]

05/25/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Gymnastics 20 minutes 3 rounds A1) Prone PVC raise with 5 second hold at top X5 A2) […]

05/24/2016

Salt Lake City CrossFit – WOD Warm-up 30 calorie assault bike OR 800m Trike bike Group warm-up starts 5mins after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Tempo ring dip @52×1 (AHAP, body weight, or bands 5-5-5-5) A2: Tempo strict chest to bar @51×3 (AHAP, body weight, or band 5-5-5-5) […]

05/23/2016

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 Rest :90 between sets. Watch the clock or have someone count your tempo!! Tempo front squat @42×1 (As heavy […]

05/20/2016

Salt Lake City CrossFit – WOD Warm-up Warm-up 20 cal row 20 cal AD Group warm-up starts 5 minutes after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (3X3 at 75% ) A2: 90 degree bent over row (3X3 at 75% ) Metcon Metcon (AMRAP – Reps) 2 rounds: […]

05/19/2016

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 Deadlift (3X3 at 75% rest 2:00 ) Metcon Metcon (AMRAP – Reps) 0:00-4:00 10-8-6 deadlift 135/95 jumping squats in […]

05/18/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Gymnastics 10 mins: 3 rounds A1) thoracic spine barbell stretch :45 A2) 12 hollow arch swings A3) […]

05/17/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (3X3 at 75%) A2: Weighted Pull-ups (3X3 at 75%/band/or BW ) […]

05/16/2016

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 Rest 2:00 between sets Back Squat (3X3 at 75% ) Metcon Metcon (Time) 12-9-6-3 squat […]

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