12/16/2017

Salt Lake City CrossFit – WOD Warm-up (No Measure) 400m run or 500m row 3 rounds 5 cartwheels (each arm) 10 backwards rolls 10 squat jump tucks 30 second handstand Metcon Metcon (Time) 12 Days of Christmas 1 Wall Walk 2 Pull-ups 3 Sit-ups 4 Broad Jumps 5 Burpees 6 Knees to Elbows 7 Squats […]

12/15/2017

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 A1: Weighted dips (As heavy as possible 4X8 ) Rest 1:00 between A1 and A2 A2: Weighted Pull-ups (As heavy as possible 4X8 ) Rest 2:00 between […]

12/14/2017

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 A: Rear elevated split squats (With barbell in back rack 4X10/leg) Rest 1-2 mins between […]

12/13/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 10 calorie ski 10 single arm landmine press 10 hollow arch swings 2 wall walks Gymnastics A1) hands and feet hollow hold :30 A2) 1 wall walk + 10 shrugs + 10 shoulder taps (come off of wall and move to box for taps if you […]

12/12/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the last platform, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Weightlifting A1: Crossbody kettlebell overhead carry (50’/arm ) 1 arm OH with KB, 1 arm carrying […]

12/11/2017

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: Front Rack Lunge (4X10 steps, increase weight with steps ) […]

12/09/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter ski 500 meter row 3 rounds: 5 inchworm pushups 10 meter walking lunge 10 squat jumps 10 scap pull-ups 10 banded pass-throughs 30 second plank Metcon Metcon (Time) 15 wall balls 20 burpee box jumps 15 wall balls 20 burpee broad jumps 15 […]

12/08/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting A1: Bird dog row (3X10-12/arm) Rest 1:00 between A1 and A2 A2 : Jump to rope pull-ups (3X6-8 reps /arm) *if this is easy for you start in an L sit and pull-up from […]

12/07/2017

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 A: Back Squat (in 10 mins 3X5, increase weight with sets ) Rest 1:00-2:00 between […]

12/06/2017

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 Gymnastics 15 mins to complete 3-4 rounds: 12 landmine sit-ups each side 8-10 tempo Toes to bar @3131 20 superman rocks 20 side star plank rotations right 20 side […]

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