Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds 50m single arm OH KB carry each arm 100m farmers carry 20 jumping jacks Skill 10 mins row technique review 10-15 mins to complete: 3-2-1 rope climbs HSPU Accumulate 2:00 L-hang Metcon Metcon (Time) 20-18-16-14 Calorie row KBS unbroken 53/35 SLC RECOVERY 3 rounds […]


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 Alternate and rest 2:00 between sets A1: Shoulder Press (3X3 at 75%) A2: Weighted Pull-ups (3X3 at 75% (if 75% is


WARM UP 500M ROW Then 4 Rounds of :20 each Jumping Jacks Jumping Lunges Plank HS Hold Ring Support Hold STRENGTH Back Squat 3×3@75% Rest 2 minutes WOD 0-5:00 Minutes 50 Burpees 5:00-10:00 Minutes 800M Run 10:00-15:00 Minutes 750M Row 15:00-20:00 Minutes 800M Run


Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds: 10 burpees 10 squat jumps 20 meter plank walk 1 minute in a deep squat Metcon (AMRAP – Reps) 8 minutes of Tabata alternating between pushups and squats. Then Death by burpee broad jumps


Salt Lake City CrossFit – WOD Warm-up 500m row With PVC or BB 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 Rest 2:00 between sets A: Snatch (As heavy as possible 3-2-2-2 ) B: Snatch grip RDL (As heavy […]


Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Skill 15 mins: 3X10 hollow arch swings Toes to bar practice Accumulate 2:00 L-sit Metcon Choose a […]


Salt Lake City CrossFit – WOD Warm-up 400m run Mobility/stretch until group warm-up starts 5 mins after the hour Weightlifting Alternate and rest 2:00 between A1 and A2 A1: Bench Press (Establish a 1RM bench press) A2: Strict weighted pull-ups (Establish a 1RM strict weighted pull-up) Metcon Metcon (AMRAP – Reps) AMRAP 17 200m run […]


Salt Lake City CrossFit – WOD Warm-up 3 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups then: 1:00 couch stretch each leg 1:00 pigeon stretch each leg Weightlifting Rest :90-2:00 between heavy attempts Back Squat (Establish a 1RM back squat!) Metcon Metcon (Time) 30 back squats at bodyweight 30 box jumps 24/20 […]

SLC EAST – 8/8/2015

WARM UP Coaches Choice PARTNER WOD 20Min AMRAP 1K Row (Alternate every 250M) 50 Med Ball Sit Ups 20/14lbs (Alternate every 25 reps) 50 Sumo Deadlift High Pull  75/55lbs (Alternate every 25 Reps) 50 Ring Push Ups (Alternate every 25 reps)


Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds 10 jumping squats 10 knees to elbows 10 meter walking lunge 30 second handstand Metcon (Time) 4 rounds: 5 wall walks 10 box jumps 15 wall balls 20 jumping lunges 25 weighted situps This will be done in partners. For all movements […]

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