03/26/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds 10 meter inchworm 10 squat jumps 10 burpees 30 second plank Metcon 200 meter run 10 meter bear crawl 20 burpees 10 meter bear crawl 30 jumping lunges 10 meter bear crawl 400 meter run 10 meter bear crawl 30 weighted sit-ups 10 […]

03/25/2016

Salt Lake City CrossFit – WOD Warm-up 200m run 200m carry Group warm-up starts 5 minutes after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Weighted ring dips (As heavy as possible 5-4-4-3-3) A2: Barbell Row (As heavy as possible 5-4-4-3-3) Metcon Metcon (AMRAP – Rounds) 2 mins work 1 min […]

Ladies of SLC CF

The Open Leader Board In a Nut Shell

It has been a long, grueling Open season, but here we are in the 5th and final week. As we gear up for the last announcement we are all hoping for our bread and butter, but know we are more likely going to get the Dave Castro shit sandwich that has been served for the […]

03/24/2016

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 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 Squat Clean complex: 2 hip+2 hang+1 floor (Work to a heavy single […]

03/23/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 20 lateral jumps 10 (each leg) single leg lateral jumps 10 broad jumps 10 yoga push-ups :30 HS hold facing wall (chin to toes and hollow position!) Gymnastics 20 mins A1) Box handstand hamstring stretch :45 A2) Straight body levers 5X:08:10 down A3) T-In/T-Out: […]

03/22/2016

Salt Lake City CrossFit – WOD Warm-up 400m run 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (As heavy as possible 8-6-5-5-5 ) A2: Weighted Pull-ups (As heavy as possible 8-6-5-5-5) Metcon rest 1:00 between B […]

03/21/2016

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 :30 HS hold 5 HR push ups then :90 deep sampson stretch each leg Weightlifting Rest 2:00 between sets 1 […]

03/19/2016

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 400 meter run 3 rounds 10 squat jumps 10 pass throughs 10 burpees 10-20 seconds dead hang 30 seconds handstand Metcon Metcon (5 Rounds for reps) 5 rounds of: 5 wall walks 10 toes to bar 15 wall balls 20 meter broad jump Round 1 […]

03/18/2016

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 (AHAP 8-6-6-5-5 ) A2: Weighted ring rows (body parallel to floor) […]

03/17/2016

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 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 Squat snatch complex: 2 power position SN + 2 hang (at knee) SN + 1 from […]

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