10/06/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Tempo ring dip @5555 (Establish a 1RM then 3X3 at 80%) A2: Tempo strict CTB @5155 (Establish a 1RM then 3X3 at 80%) Metcon Metcon […]

10/05/2015

Salt Lake City CrossFit – WOD Warm-up 30 Cal AD :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 back squat @42×1 (AHAP 10-8-6-10 ) Metcon Metcon (Time) 3 rounds: 50 DU […]

10/03/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run or 500 meter row 3 rounds: 10 inchworm pushups 10 reverse burpees 10 meter broad jump 20 lateral jumps 30 second plank Metcon (Time) 4 rounds: 10 burpees 20 wall balls 30 situps Every minute on the minute perform 4 jumping lunges

10/02/2015

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 1:00 between A1 and A2 A1: Bench Press (3X3 at 75%) A2: Barbell Row (3X3 at 75%) Metcon Metcon (AMRAP – Reps) […]

10/01/2015

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: Snatch (Snatch 5 sets of 3 reps at 75%; rest 2 min ) B: […]

10/01/2015

Salt Lake City CrossFit – SLC Barbell Weightlifting Front Squat

09/30/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row/AD 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Skill 20 mins: wall facing handstand 2X:30 holds 10 shoulder shrugs 10 shoulder taps 10 hip taps handstand walk practice press to handstand […]

09/30/2015

Salt Lake City CrossFit – SLC Barbell Weightlifting Clean

09/29/2015

Salt Lake City CrossFit – WOD Warm-up 100 single unders 200m light farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Push Press (3X3 at 75% ) A2: Ring rows (3X3 at 75% ) Metcon Metcon (Time) 5-9-15-21 cal row pull-ups SLC RECOVERY 3 […]

09/28/2015

Salt Lake City CrossFit – WOD SLC Barbell’s first 4 week cycle begins tonight at 5pm! Sign up for some Olympic lifting gains! 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 as needed between […]

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