05/12/2015

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. Record reps you complete in the AMRAP at 60% of 10RM. A1: Shoulder Press (AHAP 8-6-6-10 then […]

05/11/2015

Salt Lake City CrossFit – WOD Team SLCCF will be competing in Dallas Friday, Saturday, and Sunday when the South Region kicks off. GOOD LUCK SLC! Warm-up 500m row 3 rounds :20 each movement air squats push-ups jumping lunges hollow arch swings jumping jacks Weightlifting Rest 2 mins between sets Tempo front squat @42×1 (As […]

SLC EAST – 5/09/2015

WARM UP Coaches Choice WOD Partner WOD For Time 800M Run 75 Wall Balls 600M Run 75 KB Swings 53/35 400M Run 75 Pull Ups

05/09/2015

Salt Lake City CrossFit – SLC Barbell SLC Barbell will be cancelled next Saturday! Go SLCCF at South regionals! Warm-up 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 Positioning drills (pulls/jerk footwork) + 10 mins to work to a heavy […]

05/08/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row Group warm-up starts 5 minutes after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: weighted ring dips (Complete 8-6-6-7-10 as heavy as possible) A2: Strict weighted chest to bar (Complete 8-6-6-7-10 as heavy as possible) Metcon Metcon (3 Rounds for time) […]

05/07/2015

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 2:00 between sets Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4) Metcon Metcon (Time) 30 cal assault bike 20 ttb 200m sprint 20 ttb 30 […]

05/06/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Starting at garage and ending at cage down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up then: 10 banded good mornings 10 ghd ext 10 ghd glute ham raise Weightlifting Group […]

05/05/2015

Salt Lake City CrossFit – WOD “Turns out Cinco de Mayo isn’t Mexico’s Independence Day. It’s actually a celebration in honor of a Mexican military victory over the French on May 5th, 1862. So (because we’re super clever) the rep scheme for the WOD is 5-5-18-62.” -IAB Warm-up 50 single unders 50 double unders Group […]

05/04/2015

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 :90 between sets Front Squat (As heavy as possible 6-5-5-5-5-6) Metcon Metcon (Time) 150 wallballs 20/14 each time you break complete a 100m run SLC […]

05/02/2015

Salt Lake City CrossFit – SLC Barbell Warm-up 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 group mobility and positioning drills Weightlifting Alternate and rest :60-:90 between A1 and A2 13 second snatch (10sec to power pos, 3sec at power […]

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