04/27/2015

Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting Rest 2:00 between sets Tempo front squat @42×1 (As heavy as possible complete 10-8-6-10) Metcon Rest 2:00 between A and B […]

SLC EAST – 4/25/2015

WARM UP Coaches Choice WOD Complete For Time 1000M Row 50 Squat Cleans 30 Chest 2 Bar Pull Ups 30 HSPU 50 Shoulder to Overhead 1000M Row

04/24/2015

Salt Lake City CrossFit – WOD SLC Barbell is cancelled tomorrow. See you next weekend! Warm-up 50 single unders 50 double unders Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :60-:90 between A1 and A2 A1: Shoulder Press (3X3 at 75% ) A2: 90 degree bent over row (3X3 at 75%) […]

04/23/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Weightlifting Rest :60-:90 between sets Deadlift (3X3 at 75%) Skill 10 min of Pull-up skills: Coach will discuss and demonstrate how to use […]

04/22/2015

Salt Lake City CrossFit – WOD Warm-up 400m run + mobility Group warm-up starts 5 mins after the hour! Weightlifting 15-20 mins to work up to a 2 position clean + jerk 2 position clean + jerk (Establish a heavy 2 position clean + jerk) high hang, low hang (just above knee) + jerk Metcon […]

04/21/2015

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 Weightlifting Alternate and rest :90 between A1 and A2 A1: Bench Press (3X3 at 75%) A2: Weighted Pull-ups (3X3 at 75%) Metcon Choose an appropriate weight […]

04/20/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds :20 each movement air squats pull-ups plank jumping lunges then: 1:00 calf stretch each leg 200m run Weightlifting Rest 2 mins between sets Back Squat (3X3 at 75% of 1RM) Metcon Your choice on a challenging weight/ item for the carry. Sandbag, Kettlebell, dumbbell, […]

SLC East – 4/18/15

WARM UP Coaches Choice PARTNER WOD For time with no cut-off.  Only one person can work at a time. 800M Run 50 Burpees 40 KB Swings 30 Jumping Lunges 20 HSPU 10 Rope Climbs 20 HSPU 30 Jumping Lunges 40 KB Swings 70/53 50 Burpees 800M Run

04/18/2015

Salt Lake City CrossFit – SLC Barbell Warm-up 5 mins hip and external rotation mobility Group barbell warm-up starts at 12:05! Barbell warm-up + tall jerks Front Squat (10 mins to work to a moderate 5 rep front squat) Weightlifting Alternate and rest :60-:90 between A1 A2 and A3. Increase weight with sets. A1: Clean […]

04/17/2015

Salt Lake City CrossFit – WOD Aloha! How’s your clean and jerk technique? If you aren’t lifting ALL the weight in the gym yet then come into SLC Barbell Saturday from 12-1:30. Gains are in your future. Also, today is Hawaiian Day, we prefer shorts under your grass skirts but it’s totally up to you. […]

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