09/21/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting M1: Push Press (3-5 reps at 70% ) M2: Bent over DB rows (:30 max effort ) Score is total rows from all 6 rounds Metcon Metcon (AMRAP – Reps) 2X AMRAP 8 3 […]

09/20/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 25 jumping jacks 7 GHD sit-ups 7 GHD ext 3 inch worms w/2 push-ups :30 side star plank each side Gymnastics 10-15 mins Accumulate 2:00 inverted hang from rings + Accumulate 100 hollow rocks for perfection + Skin the cat/german hang: complete 5 (slow and controlled) […]

09/19/2017

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 Take 5-7 mins to warm up to your 70% Front Squat (EMOM X10 3 front squats at 70% ) Metcon Metcon (Weight) 30 calorie assault bike […]

09/18/2017

Salt Lake City CrossFit – WOD Warm-up 4 rounds: 30 single unders 5 burpees 5 wall squats :30 plank Weightlifting A: Bench Press (EMOM X8 @70% 5 reps ) B: Pull-ups (1 set every 1:15 X4 UNBROKEN max effort pull-ups ) Score is combined reps from all 4 sets Metcon Metcon (Time) 7 rounds (SPRINT!) […]

09/16/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 400 meter run 3 rounds 10 banded dislocates 20 meter walking lunge 10 meter broad jump 10 scap pull-ups 20 second ring support hold 20 second reverse plank Metcon Metcon (Time) Partner relay workout 800 meter farmer carryEverytime you set down your weights do 5 […]

09/15/2017

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 Back Squat (EMOM X12 5 reps at 65% ) 7 mins to warm-up to your 65% Metcon Metcon (Weight) 8 mins to […]

09/14/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 10 calorie ski 10 single arm landmine press 10 hollow arch swings 2 wall walks Weightlifting EMOM X12 M1: Push Press (Minute 1: 5 reps at 65% ) M2: Ring Rows (Minute 2: :30 max effort ring rows ) Score is combined reps from all 6 […]

09/13/2017

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 […]

09/12/2017

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 Front Squat (EMOM X8: 5 front squats at 65% ) Take […]

09/11/2017

Salt Lake City CrossFit – WOD Warm-up 200m run + mobility Group warm-up starts 5 mins after the hour! “Burpee ball pass” Form a circle with 2′ between each person. Using a 14# ball, pass the ball then complete one burpee AS SOON as you’ve tossed it to the person next to you. Keep the […]

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