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THURSDAY, MAY 16

WARM UP

400 meter run

3 rounds

10 goblet squats

10 KB swings

10 inch worms

30 second calf stretch

WOD

Clean & Jerk

Find your 1 rep max.

then

AMRAP in 5 minutes

5 hang squat cleans @95/65

5 push presses

3 minute rest

AMRAP in 5 minutes

5 burpees

10 jumping lunges

That's a 511 pound clean and jerk.
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WEDNESDAY, MAY 15

WARM UP

400 meter run

30 turkish get ups

WOD

"Tabata Something Else"

Tabata Pull-ups

Tabata Push-ups

Tabata Sit-ups

Tabata Squats

*There is no rest between exercises.

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TUESDAY, MAY 14

WARM UP

400 meter run

3 rounds

10 thrusters

20 superman back extensions

20 V ups

30 second chest stretch

WOD

Bench Press

Find your 2 rep max.

then

4 rounds for time

400 meter run

15 pull ups

15 handstand push ups

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MONDAY, MAY 13

WARM UP

400 meter run

3 rounds

10 wall squats

10 inch worm push ups

20 lunges

30 second pigeon stretch

WOD

Back squat 25 reps @75%

In as few sets as possible

then

30-20-10 reps for time

Step ups @20/18" w/53/35 KB in goblet squat position (double the reps - 60-40-20)

KB swings @53/35

Burpees

IMAG7152

Jason, David H and Eric C, topping out during SLC Crossfit's Saturday trail run.

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SATURDAY, MAY 11

WARMUP

500m row

3 rounds:

10 good mornings

10 inchworm pushups

10 ball slams

40 seconds squat stretch

 

WOD

20 minute AMRAP

200m Farmers Carry

10 Turkish Get-ups (5 each side)

20 Jumping Lunges (10 each side)

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FRIDAY, MAY 10

WARM UP

400 meter run

3 rounds

10 hang power snatches

10 overhead squats

10 pass throughs

10 medicine ball slams

30 second calf stretch

WOD

Push press

10 sets of 3

Add weight until hard but doable

then

Complete the following in any order or breakdown you like, for time.

10 down and backs with the sled (down and back the width of the bridge) @sled + 4X45/ sled + 2X45 & 2X10

50 weighted sit ups @45/25

50 toes to bar

75 wall ball @20/14

30 minute cut off

REMINDERS!

Saturday, May 11. SLC Crossfit running group meets @8:30am at the Morris Reservoir trailhead. This week is a 3 mile run with roughly 1000ft of elevation gain. Maps will be available.

IMAG2431

Friday, May 17th. SLC Friday Night Lights. Crossfit competition for guy/girl teams of all abilities. Click HERE for the event page.

Saturday, June 8th. SLC Crossfit Mountain Trails 6k. A steep and rugged loop trail run up Mt Van Cott. Click HERE for the event page.

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THURSDAY, MAY 9

WARM UP

500 meter row

3 rounds

10 back extensions

20 twisting lunges (touch elbow to opposite knee)

30 hollow rocks

30 second pigeon stretch

WOD

Deadlift

Find your 3 rep max.

Touch and go! Complete control!

then

11 rounds for time

2 power cleans @185/135

2 front squats @185/135

5 clapping push ups

 
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WEDNESDAY, MAY 8

WARM UP

500 meter row

3 rounds

10 KB swings

10 goblet squats

10 push ups

30 second pigeon stretch

WOD

4 rounds

1 minute L-hang

1 minute chin over bar hold (top of a pull up)

1 minute plank

1 minute wall sit

1 minute handstand

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TUESDAY, MAY 7

WARM UP

500 meter row OR 100 double unders

3 rounds

20 superman back extensions

20 sit ups

10 inch worm push ups

30 second squat stretch

WOD

Strict press 30 reps @70%

then

AMRAP in 5 minutes

3 deadlifts @225/155

5 burpees

Then

5 minute rest

Then

AMRAP in 5 minutes

5 thrusters @95/65

5 pull ups

Make sure you all give the Monthly Challenge a try! Max rep back squats @bodyweight/70% bodyweight in 2 minutes. Yes, you can use the rack.

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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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