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FRIDAY, JUNE 14

WARM UP

400 meter run

3 rounds

10 push ups

20 lunges

30 hollow rocks

30 second squat stretch

WOD

Bench Press

Find your 1 rep max.

then

5 rounds for time

5 power cleans @185/115

10 weighted sit ups @45/25

10 toes to bar

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THURSDAY, JUNE 13

WARM UP

500 meter row

3 rounds

10 power cleans

10 front squats

10 push presses

30 second calf stretch

WOD

Back squat 20 reps @80% of Monday's 2RM

then

Sled sprints

20 reps

1 rep = width of the bridge

Men - sled + 4 X 45 + 2 X 25 plates

Women - sled + 4 X 35 plates

Keep each trip crisp and explosive

Rest as needed

 
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WEDNESDAY, JUNE 12

WARM UP

1 mile run

WOD

70 turkish get ups for quality

If you cannot do a quality turkish get up, do:

160 lunges with one arm locked out overhead with weight. (80 right arm, 80 left arm)

turkish-get-up-micro-02062011

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TUESDDAY, JUNE 11

WARM UP

400 meter

3 rounds

10 KB swings

10 push ups

30 russian twists

30 second chest stretch

WOD

10 sets of 3 push press @75% of your 3RM.

We did our 3 rep max push press on May 20

then

10-9-8-7-6-5-4-3-2-1 reps for time

Deadlift @bodyweight

Pull ups

Push ups (double the reps)

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MONDAY, JUNE 10

WARM UP

500 meter row

3 rounds

10 wall squats

10 push ups

30 hollow rocks

30 second calf stretch

WOD

Back Squat

Find your 2 rep max.

then

AMRAP in 6 minutes

Squat clean thrusters @95/65

3 minute rest

AMRAP in 6 minutes

Burpees

 

100_9506

SLC Crossfit Mountain Trails 6K.

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SATURDAY, JUNE 8

WARMUP

500m row

3 rounds

10 toes-to-bar

15 box jumps

20 squats

30sec samson samson

 

WOD

With a partner complete the following:

100 Wall Balls

100 Ball Slams

60 Situps

60 Pushups

20 Burpee Pullups

20 Broad Jumps

 

Both partners will start with a 400m run and end with an 800m run. Only 1 partner may be working at a time.

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FRIDAY, JUNE 8

WARM UP

400 meter run

3 rounds

10 push ups

10 KB swings

10 goblet squats

30 second samson stretch

WOD

Bench press 25 reps @75%

30 strict pull ups

Both in as few sets as possible

then

5 rounds for time

10 dips

10 pull ups

1 minute plank

 
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THURSDAY, JUNE 6

WARM UP

500 meter row

3 rounds

10 inch worm push ups

10 wall squats

10 broad jumps

30 second pigeon stretch

WOD

Every minute on the minute for 10 minutes

3 power snatches (touch and go)

5 overhead squats

Use the weight from your heaviest set on Monday's complex.

then

5 rounds for reps

1 minute max rep back squats @60% of 1RM

2 minute rest

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WEDNESDAY, JUNE 5

WARM UP

400 meter run

4 rounds

5 pull ups

10 push ups

15 squats

WOD

For time

800 meter run

30 burpees

50 russian KB swings @70/53

30 burpees

800 meter run

 
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TUESDAY, JUNE 4

WARM UP

400 meter run

3 rounds

10 push ups

20 lunges

30 hollow rocks

30 second chest stretch

WOD

Bench Press

Find your 3 rep max.

then

5 rounds for time

10 box jumps @24/18

10 push presses @115/75

Don't forget this Saturday at 8am is the SLC Crossfit Mountain Trails 6K Run. Get outside and test your fitness against a steep and rugged trail run that will take you to the summit of Mt Van Cott and back.  Click here for details.