01/26/2016

Salt Lake City CrossFit – WOD Warm-up 50 double unders 50 single unders Group warm-up starts 5 mins after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Weighted ring rows (body parallel to floor) (As heavy as possible 15-15-15) A2: Strict weighted pull-ups (As heavy as possible 10-10-10) Metcon Metcon (Time) […]

01/25/2016

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 2:00 between sets Back Squat (As heavy as possible 10-12-8-15) Metcon Metcon (No Measure) EMOMX21 min 1: 12 […]

01/23/2016

Salt Lake City CrossFit – WOD (No Measure) 400 meter run or 500 meter row 3 rounds 5 inchworm pushups 10 meter overhead weighted lunge 5 inverted burpees 10 leg swings (each leg) 30 second plank Metcon (Time) In teams of two, but only one person working at a time, complete 10 rounds each of: […]

01/22/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups then: 1:00 couch stretch each leg 1:00 pigeon stretch each leg Weightlifting Rest :30 between each arm, rest 1:00 between A1 and A2 A1: Single Arm Dumbell Press (As heavy as possible 15-12-10 each arm ) […]

01/21/2016

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 3:00 between sets on A Rest 2:00 between sets on B A: work to […]

01/20/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Gymnastics 20 minutes to complete: Box Shoulder Stretch 4X0:20 :30 on :30 off Hollow Hold on Back X3 3X6 Arch to Hollow Swing on Bar, Pause between each swing Hollow rock […]

01/19/2016

Salt Lake City CrossFit – WOD Warm-up 500m row Group warm-up starts 5 mins after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 15-15-15) A2: Ring rows (As heavy as possible 15-15-15) Metcon Score is all 3 rounds of HSPU and row calories combined Metcon […]

01/18/2016

Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting Rest :90 between sets Rear elevated split squats (As heavy as possible 12-10-8 rest :90) Metcon In teams of 2 relay […]

01/16/2016

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 10 jumping squats 5 inchworm pushups 10 meter walking lunge 5 cartwheels (each arm) 30 second plank Metcon (Time) 2 rounds: 10 box jumps 15 pushups 20 broad jumps 25 burpees 30 jumping lunges 35 wall balls

01/15/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups Weightlifting Alternate and rest 1:00 between A1 and A2. Record highest max set A1: Max rep push-ups (Max effort sets ) A2: Max rep strict pull-ups (Max effort […]

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