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MONDAY, MAY 6

WARM UP

500 meter row

3 rounds

10 overhead squats

10 snatch balances

30 hollow rocks

30 second samson stretch

WOD

Every minute on the minute for 10 minutes

1 power snatch

2 hang power snatches

3 overhead squats

then

"Helen"

3 rounds for time:

400 meter run

21 kettlebell swings @53/35

12 pull-ups

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SATURDAY, MAY 4

WARMUP

500m row

3 rounds

10m walking lunge

10 burpees

10 squats

10 pass throughs

1 minute L-sit/hang practice

 

WOD

4 Rounds

400m Run

10 Pull-ups

20 Sit-ups

30 Ball Slams

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FRIDAY, MAY 3

WARM UP

500 meter row

3 rounds

10 goblet squats

10 KB swings

10 inch worms

30 second pigeon stretch

WOD

Weighted Pull-up

Find your 1 rep max.

then

10 rounds for time

3 deadlifts @275/155

5 box jumps @30/24

200 meter run

Don't forget about SLC Friday Night Lights, on Friday, May 17th. It's a crossfit competition for guy/girl teams open to all skill levels. Click HERE for more info.

Also, the SLC Crossfit running group is meeting again on Saturday morning @8:30am at the Morris Reservoir trailhead. This time we're going to put all that hill work and sprinting to use and go for a more sustained effort. The run will be roughly 4 miles with about 800 feet of elevation gain. I'm not very fast, and I ran the course today in about 45 minutes. You will need to be pretty much self sufficient and have a general idea of the course. We will do our best to stay together, but there's no guarantee. That being said, this is no race, just a fun trail run. Here's a link to a map of the course, with distance and elevation profile.

 
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THURSDAY, MAY 2

WARM UP

500 meter row

3 rounds

10 power snatches

10 snatch balances

10 good mornings

30 second samson stretch

WOD

Back squat 40 reps @75% of Monday's 5RM

then

AMRAP in 15 minutes

4 hang power snatches @95/65

8 overhead squats

12 dips

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WEDNESDAY, MAY 1

WARM UP

400 meter run

3 rounds

20 lunges

20 sit ups

20 superman back extensions

30 second samson stretch

WOD

6 X 800 meter run

90 second rest between

Try to keep your intervals within 10 seconds of each other. Consistency!

It's important to have training goals, and it's important to test yourself on occasion. Here are two golden oppurtunities.

On May 17, we will be hosting SLC Friday Night Lights! It's a crossfit competition open to all skill levels. Click here for details if you want to test your mettle.

Also, on June 1st, there's going to be a SLC Crossfit 5K+ Mountain Run. This will be a much different experience than your typical 5K. More info to come soon, but I've already scoped out the course, and it's a doozy.

 

IMAG2392

 
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TUESDAY, APRIL 30

WARM UP

500 meter row OR 400 meter run

3 rounds

10 inch worm push ups

20 lunges

30 hollow rocks

30 second chest stretch

WOD

12 rounds

3 push presses (add weight until hard but doable)

3 strict pull ups

then

5 rounds for time

200 meter run

10 squat cleans @115/75

15 burpees

IMAG2389

 
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MONDAY, APRIL 29

WARM UP

500 meter row OR 400 meter run

3 rounds

10 overhead squats

10 power snatches

10 pass throughs

20 lunges

30 second pigeon stretch

WOD

Back Squat

Find your 5 rep max.

then

"Cindy"

As many rounds as possible in 20 min:

5 Pull-ups

10 Push-ups

15 Squats

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Walt, after some hill sprints.

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SATURDAY, APRIL 27

10am and 11am classes ARE CANCELLED today while the gym hosts the Anne Stirba Cancer Foundation's 2nd annual Fittest Laywer in Utah competition. Sorry for any confusion. You are still invited to come in today to watch the competitors and cheer on those who are participating.

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FRIDAY, APRIL 26

WARM UP

400 meter run OR 100 double unders

3 rounds

10 overhead squats

10 pass thoughs

20 superman back extensions

30 hollow rocks

30 second pigeon stretch

WOD

Put 60% of your 1RM strict press on a barbell

3 rounds

Strict press to near failure

Push press to near failure

Jerk or split jerk to near failure

All without dropping the bar

2 minute rest between rounds

then

5 rounds for time

5 deadlifts @275/185

20 dumbbell plank rows right side @40/20

20 dumbbell plank rows left side @40/20

30 push ups

SLCCF running group! We meet again, this Saturday @8:30am at the Morris Reservoir trailhead. Be there!

     
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THURSDAY, APRIL 25

WARM UP

400 meter run

3 rounds

10 hang power snatches

10 overhead squats

10 snatch balances

30 second samson stretch

WOD

Every minute on the minute for 10 minutes

Odd minutes -

1 power clean

1 hang power clean

2 front squats

All @155/105

Even minutes

5 box jumps @30/24

then

3 rounds for time

400 meter run

15 thrusters @95/65

15 hang power snatches @95/65