11/05/2015

Salt Lake City CrossFit – WOD Warm-up 20 cal AD 10 good toe touches 5 inch worms w/BB or PVC: 10 alt single leg good mornings 10 jumping squats 10 slow and controlled RDL then 1:00 sampson stretch each leg :30 side star plank each side Weightlifting rest 2:00 between sets Deadlift (3X3 at 75%) […]

11/04/2015

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 Snatch (15 mins to establish a heavy or 1RM snatch) Clean and Jerk (15 mins […]

11/03/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (3X3 a 75% of 1RM) A2: Strict weighted pull-ups (3X3 at 75% ) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 […]

11/02/2015

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 2-3 between sets Back Squat (3X3 at 75%) Metcon Metcon (Time) 2 rounds: 750m row 10 over the erg burpees […]

10/31/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 5 inchworm pushups 10 burpees 10 knees to elbows 20 seconds side plank each side Metcon (AMRAP – Rounds) 20 minute partner AMRAP: While one partner completes 5 pushups 10 squats 15 situps the other partner will hold a plank. Once both […]

10/30/2015

Salt Lake City CrossFit – WOD Wear your costumes today!! Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (As heavy as possible 5-3-3-3-5) A2: 90 degree bent over row (As heavy as possible […]

10/29/2015

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 Rest 2:00 between sets Deadlift (As heavy as possible 3-2-1-3-5) Metcon Metcon (Time) 100 double unders 20 deadlift 225/155 30 box jumps 24/20 rest 3 […]

10/28/2015

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 Oct skill: 5-10 mins squat and OH mobility Weightlifting 3 pos power snatch complex: 2 at […]

10/27/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! 5-10 mins HSPU practice (against wall or freestanding) Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 5-3-3-3-5) A2: Strict weighted pull-ups (As heavy as possible 5-3-3-3-5) Metcon […]

10/26/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 jumping squats 10 hollow arch rocks 10 hollow arch swings :60 plank Oct skill work: 10-15 mins ring and bar muscle up practice Weightlifting Rest 2:00 between sets Back Squat (As heavy as possible 5-3-1-1-3-5) Metcon Metcon (Time) […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP