06/27/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds with a partner: 12 alternating plank burpees 12 alternating med ball squat clean toss 400m trueform run (switch every :30) Weightlifting A: Overhead Squat (3X3 at 75% rest as needed ) B: Snatch grip RDL (3X3 at 75% rest as needed ) Metcon Metcon (Weight) EMOM […]

06/26/2017

Salt Lake City CrossFit – WOD 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: Shoulder Press (3X3 at 75% rest as needed ) B: Push Press (3X3 […]

06/24/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter row 2 rounds: 10 inchworms 10 pass throughs 10 second handstand w/ 10 shoulder shrugs 20 meter plank walk then: 1 minute couch stretch (each leg) Metcon Metcon (Time) 1-10 Ladder burpees 10 meter bear crawl

06/23/2017

Salt Lake City CrossFit – WOD Warm-up 500m row 20/arm wall facing single arm overhead squat with KB 100ft walking lunge 50 jumping jacks 10 inch worms with 1 push up Weightlifting A: Squat Snatch (Find your 8RM touch and go in 4 sets ) Increase weight with sets, rest as needed B: Squat Snatch […]

06/22/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 10 calorie ski 10 single arm landmine press 10 hollow arch swings 2 wall walks + 10 minutes split jerk review and practice with an empty barbell or PVC Weightlifting 4 push press + 3 push jerk + 2 split jerk (6X1 increasing weight, rest 2:00 […]

06/21/2017

Salt Lake City CrossFit – WOD Happy Birthday Coach Brock! Warm-up 30 cal row 200m light farmers carry 20 power skips across floor 10 broad jumps across floor 20 alternating ski jumps/lateral hops 10 frog hops across floor 10 single leg hops right/left + with a partner: 400m total (200m each) resistance band run with […]

06/20/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 20 cal ski 20 alt single leg kettlebell deadlifts 10 light dumbbell step ups 20″ 10 push-ups 10 KBS Weightlifting X4 alternate and rest, build in weight A1: Kettlebell front rack step ups (4X20 alternating steps ) With 2 KB in front rack step up onto […]

06/19/2017

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 X5 Rest 2:00 between sets A1: Push Jerk (Work to a heavy set of 5 in 5 sets ) Rest :30 between A1 and A2 A2: Bent […]

06/17/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter row 3 rounds: 10 strict knees to elbows 10 burpees 10 squats 20 second handstand Metcon Metcon (Time) 4 rounds: 3 wall walks 6 pull-ups 9 wall balls 12 sit-ups with ball 200 meter run

06/16/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal AD 10 toe touches w/BB or PVC 10 good mornings 10 alt single leg good mornings 10 jumping squats 10 RDL 1:00 sampson stretch each leg :30 side star plank each side Weightlifting A: Squat Clean (4 sets to establish an 8rm ) Rest […]

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