05/24/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Gymnastics 5 mins handstand forward roll practice on mats 15-20 mins or 3-4 rounds: A1) seal walk with sliders across floor A2) hollow arch roll arcoss floor A3) accumuate 10ft HS walk (with a spot […]

05/23/2017

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 Back Squat (5X :45 max effort back squats at 40% of […]

05/22/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 20 cal ski 20 jumping jacks 10 PVC pass thrus 10 push-ups 5 jumping pull-ups 5 burpees Weightlifting A: Shoulder Press (Work to a heavy single in 6 minutes ) B: Shoulder Press (4X :45 MAX EFFORT set 40% of heavy single in A) Score is […]

05/20/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 250 meter ski 200 meter run 2 rounds: 10 scap pull-ups 5 inchworm push-ups 10 jumping lunges 1 wall walk with 5 shrugs 20 second plank 20 second hollow hold Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 squats 5 burpee pull-ups […]

05/19/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 good mornings (band, PVC, or BB) 10 toe touches 10 jumping jacks 5 inch worms w/1 push up then 2X1:00 samson stretch each leg Weightlifting A: Bench Press (5X3 increase weight with sets ) Rest as needed B: Bench Press (40 reps at […]

05/18/2017

Salt Lake City CrossFit – WOD Warm-up 20 calorie row 20 calorie ski + Group warm-up starts 5 minutes after the hour! Weightlifting A: Thruster (5X3 increase weight with sets ) *Taken from the ground, rest as needed B: Thruster (40 reps at 75% of heaviest set established in A) Each time you break complete […]

05/17/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 10 monster walks each way (use band) 5 inch worms 20 wall deadbugs 20 ft bear crawl forward/backward :30 superman hold Gymnastics 3-4 Rounds of: :15 L-Sit Hold :30 Supine GHD hold (face up, torso parallel to the ground) :60 Prone GHD hold (face down, torso […]

05/16/2017

Salt Lake City CrossFit – WOD Warm-up 100 single unders 10 PVC pass thrus 10 halos 10 good mornings 10 kang squats 20 slow walking lunges, deep stretch 10 knees to elbow w/ a barbell: 5 press 5 front squat 5 thruster Weightlifting A: Overhead Squat (5X3 increase weight with sets) B: Overhead Squat (40 […]

05/15/2017

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 […]

05/13/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 100 double-unders 20 calories assault bike 2 rounds: 20 meter walking lunge 10 kettlebell swings 5 inchworm pushups 15 second ring support hold 20 seconds each front and side planks then: 1 minute couch stretch 1 minute hamstring stretch Metcon Metcon (Time) 4 rounds: 100 […]

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