07/22/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 2 rounds: 250 meter row 15 calorie bike 10 leg swings (each leg; front, back, and side) 10 meter walking lunge 5 scap pull-ups 5 strict toes to bar 5 burpees 20 second side plank (each side) 20 second reverse plank then: 1 minute couch […]

07/21/2017

Salt Lake City CrossFit, Salt Lake City CrossFit – WOD Warm-up 2 rounds: 20 calorie ski 20 banded monster walks 6-8/arm single arm overhead wall facing squat with KB (start light!) 10 med ball squat cleans Weightlifting Front Squat (4X8 as heavy as possible ) rest as needed Metcon Metcon (Time) 7 fast and consistent […]

07/20/2017

Salt Lake City CrossFit – WOD For updates and news join the SLC Members Only group on Facebook! https://www.facebook.com/groups/823747254403530/ Warm-up 50 calorie assault bike 2 rounds: :30 side star plank each side 10 single arm bottoms up kettlebell press each arm 10 barbell landmine press each arm 10 goblet squats 50 jumping jacks Weightlifting A: […]

07/19/2017

Salt Lake City CrossFit, Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Gymnastics 20 minutes or 3-4 rounds: A1) hands and feet hollow hold :30 A2) 1 wall walk + 10 shrugs + 10 shoulder taps (come off of wall and move to […]

07/18/2017

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 Back Squat (4X8 as heavy as possible ) Rest as needed between sets Metcon Metcon (Time) 5 rounds: 50′ […]

07/17/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 1:00 true form run 10 PVC pass thrus 10 push-ups 1 wall walk + 10 shoulder shrugs Weightlifting A1: Weighted dips (4X8 as heavy as possible ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (4X8 as heavy as possible ) Rest 2:00 between sets […]

07/15/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter row 3 rounds: 10 scap pull-ups 5 inchworm to hollow hold 10 meter walking lunge 10 meter broad jump 5 reverse burpees 20 second side plank (each side) Metcon Metcon (Time) 4 rounds for time: 10 alternating burpee pull-ups 20 meter wheelbarrow 200 […]

07/14/2017

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 Front Squat (3X10, 5-10 pounds heavier than last week ) Rest as needed Metcon Metcon […]

07/13/2017

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 PVC good mornings 10 PVC halos 10 KB deadlifts (single leg if you can) 10 jumping squats :30 side star plank each side Weightlifting 3X Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Bench Press (3X10, 5-10 pounds heavier […]

07/12/2017

Salt Lake City CrossFit – WOD Warm-up YOUR CHOICE!! 750m row/400m trueform/50 cal AB/ 40 cal ski 5 mins after the hour group warm-up begins from garage to end of floor, down and back relay style: 3 mins of partner shuttle runs accumulate 2:00 plank as a class 20 pallof press each side 50 jumping […]

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