07/07/2015

Salt Lake City CrossFit – WOD Warm-up 400m run 200m farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 3X15 ) A2: Ring rows (3X15 body parallel to floor ) Metcon Metcon (Time) 5 rounds: 200m run 5 […]

07/06/2015

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 between legs Rear elevated split squats (As heavy as possible 12-10-8 each leg ) Metcon Metcon (AMRAP – Reps) Granite Games qualifier […]

07/03/2015

Salt Lake City CrossFit – WOD 9:00, 12:00, and 4:30 classes today! Closed Saturday. Have a safe weekend! Warm-up 200m run 30 cal row Group warm-up starts 5 mins after the hour! Metcon May use sandbags or WB for run 135/95 thrusters or heavier than usual Dae Han (Time) 3 Rounds for time of: Run […]

07/02/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow arch rocks 10 hollow arch swings :60 plank Weightlifting Rest 2:00 between sets Tempo OHS @44X1 (Establish a 1RM then 3X3 @80% with same tempo) Metcon RX+ OH lunges: 95/65 barbell replace wall walks:50m […]

07/01/2015

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 20 mins to establish a heavy power clean + power jerk Power clean + power jerk Metcon Metcon (Time) 15-12-9 power clean + jerk 115/75 box […]

06/30/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD/row 200m farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :60 between A1 and A2 A1: Single arm dumbbell overhead press tempo @51×2 (3X8 each arm ) A2: Single arm bent over DB/KB row @ 50X2 (3×8 each arm ) […]

06/29/2015

Salt Lake City CrossFit – WOD Warm-up 400m run starting at the garage and ending at the cage, down and back for each movement: alternating high kicks walking lunges grapevine lateral plank walk (switch sides half way) then: 2 rounds: 10 GHD sit ups 10 GHD ext Weightlifting Rest :90 between sets :30 between legs […]

SLC EAST – 6/27/2015

CLASS UPDATE JUST A HEADS UP FOR EVERYONE THAT STARTING IN JULY WE WILL BE MOVING THE SATURDAY CLASSES TO 8AM & 9AM RESPECTIVELY TO GET OUT OF THE HEAT AND GIVE EVERYONE A FULL DAY AFTER CLASSES ARE DONE.  WE’VE ASKED THE MAJORITY OF PEOPLE AND IT GOT AN OVERWHELMING YES.  SO NOW YOU […]

06/27/2015

Salt Lake City CrossFit – SLC Barbell Warm-up Group barbell warm-up jump shrug high pull muscle SN OHS drop SN sotts press hops forward/backward tall SN Weightlifting -Jerk foot work drills -10 second cleans -Positioning drill Weightlifting Alternate and rest 1:00 or as needed with heavier sets A1: Clean DL (3 sec pause at knee/power […]

06/26/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Rest as needed while establishing max bench and pull-up 30 mins to establish max bench press and weighted pull-up total (Max bench + max weighted pull-up = total) Metcon 2 burpees for each second […]

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