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SATURDAY, JANUARY 24

WARMUP

500 meter row or 100 double unders

3 rounds

10 pass throughs

10 meters walking lunge

10 wall balls

30 second plank

 

WOD

20 minute AMRAP

5 pull-ups

10 push-ups

15 squats

400 meter run/500 meter row

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WARMUP

400 meter run or 100 double unders

3 rounds

10 inchworm pushups

10 broad jumps

10 knees to elbows

30 second squat

 

WOD

4 Rounds:

25 Burpees

500 meter row

Every minute on the minute perform 5 squats

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SATURDAY, JANUARY 10

WARMUP

500 meter row or 100 double unders

3 rounds

10 reverse burpees

10 meters squat walk

5 cartwheels (each arm)

20 second side plank (each side)

 

PARTNER WOD

4 minutes Tabata Burpees

Then:

Burpees

100 Squats

80 Wall Balls

60 meter wheelbarrow

40 weighted situps

20 offset pushups

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SATURDAY, JANUARY 3

WARMUP

500 meter row or 100 double unders

3 rounds

5 inchworm pushups

10 meters walking lunge

10 superman back extensions

30 second plank

 

10 minute AMRAP

5 Games-style pushups

10 strict knees to elbows

15 squats

Immediately following the AMRAP:

Death by burpee broad jumps

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12/11/2014

IMG_8671

SLC CROSSFIT AT THE 2014 AMERICAN OPEN

We've got a big weekend coming up! Three of our Salt Lake City CrossFit lifters have qualified for the 2014 American Open Championships this weekend in Washington DC. If you know nothing about it, just know that it's a pretty big honor to be there. All of our lifters have qualified for the A session, which is also kind of a big deal. You can follow all the action by following this link http://www.teamusa.org/usa-weightlifting/live

Shantai Dickerson hitting a 240lb clean

SHANTAI DICKERSON

Our first lifter up this weekend will be Shantai Dickerson. You may recognize her from the gym as the pocket size, heavy lifting baby's mama. Shantai will be competing as a 53kg lifter. For all you American's, like me that don't speak kilo, that's 116 pounds. This will be her first meet competing at this weight. In her previous comps she competed as a  58kg/127# lifter. Shantai plans on opening with a 73kg/160# snatch and a 90kg/198# clean and jerk. If all goes well, her goal for this competition will be to hit 80kg/176# snatch and a 98kg/215# clean and jerk. You can catch her in the A session on Friday night at 5:30 pm.

Here is Jake hitting a 110kg/242# snatch

JAKE DICKERSON

If you attend our morning classes then you no doubt will recognize this guy as the one who serves you your morning cup of pain. Jake Dickerson will be competing second with a start time on Saturday at 1:30 pm Eastern time. This will be his third national meet. Jake will be competing as a 69kg/151# lifter in the A session. Heading in to this competition, Jake has already hit his first goal, which was to qualify for the A session. This was a big jump from his previous national meets where he has previously competed in the C sessions.  Although he's very happy simply to have qualified for this meet his goal is to finish in the top 7.  Jake plans to open his snatch at 105kg/231# and his clean and jerk at 131kg/288#.  If all goes well Jake hopes to hit his goal for the meet with a snatch of 114kg/250# and a clean and jerk  of 143kg/315#.

Cassidy Duffield with a 205 snatch

CASSIDY DUFFIELD

Our last lifter for the weekend will be Cassidy Duffield. Cassidy is the 2014 69k National Champion. She will be competing again in the 69kg/151# weight class. If you know Cassidy, you know how many Swedish Fish this girl consumes in a day. Feel free to hate her for being able to do so and maintain that amazing physique. Rumor has it, they are the secret behind her strength. Cassidy is also one of the only active CrossFitters to qualify for the American Open. To be able to compete at such a high level in both sports is a testament to her athletic ability. If you want to catch Cassidy's on the platform this weekend, her start time is on Saturday at 4:00 pm.  Cassidy is looking to open with a 190 snatch and a 230 clean and jerk. If all goes according to plan she will hit 210 on her snatch and 255 on her clean and jerk.

Good luck to all our athletes this weekend!

Main - WOD

 

Warm-up

200m run 5 traveling inch worms 10 toe touches 20 jumping jacks 10 banded good mornings 1:00 sampson stretch each leg 200m run

Weightlifting

Rest 2 mins between sets

Tempo deadlift @5-0-2-0 (Complete 8-6-4-8-6-4)

Metcon

Each round should be at 90-95% output, rest as needed to maintain. Score your slowest round. Prowler push is down and back, from the first pillar to the last. Men: two 45# each side Ladies: one 45#+25# each side

Metcon (Time)

5 rounds: 10 KB thrusters 53/35 prowler push 180/140
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SATURDAY, DECEMBER 6

WARMUP

400 meter run or 100 double unders

3 rounds

10 Inchworm Pushups

15 burpees

20 meter crabwalk

30 samson stretch

 

WOD

2 Rounds:

500 meter row

50 Wall Balls

50 Dips

50 Box Jumps

50 Pushups

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11/29/2014

Main - WOD


(No Measure)


Relay warm up. With a partner:
Start at one end of gym, complete one of the movements and run back to tag partner. Continue until all are complete:
Lunges
Broad jumps
Crab walk soccer with medball
triple jumps
Bear crawl
suicide sprints

Metcon (AMRAP - Rounds and Reps)


With a partner:
5 Rounds for time:
20 partner medballs situps (pass ball)
10 pull-ups (each, at same time)
20 Overhead walking medball lunges
10 push-ups (each, at same time)
250 M med ball run (each, at same time)
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SATURDAY, NOVEMBER 15

WARMUP

400m run or 500m row

3 rounds

10 inchworm pushups

10 reverse burpees

10 jump tucks

15 seconds plank hold (front, left, and right sides)

 

WOD

1 minute max rep push-ups

1 minute max rep squats

1 minute max rep sit-ups

2 minute rest

then two rounds of:

1 minute tabata push-ups

1 minute tabata squats

1 minute tabata sit-ups

2 minute rest

1 minute max rep push-ups

1 minute max rep squats

1 minute max rep sit-ups

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SATURDAY, NOVEMBER 8

WARMUP

400m run or 500m row

3 rounds

5 cartwheels each arm

10 inchworms

10 burpees

30 seconds at bottom of a squat

 

WOD

10 rounds:

5 Push-ups

10 meter Bear Crawl

5 Wall Balls

10 meter Bear Crawl

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SATURDAY, NOVEMBER 1st

WARMUP

500m row

3 rounds

10 good mornings

10 pushups

10 squats (3 seconds at the bottom)

30 sec plank hold

 

WOD

10 minute AMRAP:

10 wall balls

10 jumping pull ups

20 squats

After a 5 minute rest:

10 minute AMRAP:

10 burpees

10 situps

20 jumping lunges

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