10/24/2015

Salt Lake City CrossFit – SLC Kid’s Camp Metcon (Time) Walk, Walk, Run Around the clock: 1 push up 2 burpees 3 tuck jumps 4 butt kickers 5 sit ups 6 lunges 7 froggers 8 air squats 9 knees to elbow 10 jumping jacks 11 mountain climbers 12 supermans

10/24/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run or 500 meter row 3 rounds: 10 jumping squats 10 superman back extensions 10 hollow body crunches 30 second handstand Metcon (Time) 8 minutes AMRAP Ascending ladder of: Burpees Wall Balls rest 2 minutes For time Descending ladder of: Burpees Wall Balls

10/23/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group warm-up starts 5 mins after the hour! 5-10 mins handstand walk practice Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 8-6-6-7-10 ) A2: 45 degree row (As heavy as possible 8-6-6-7-10 ) […]

10/22/2015

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 good mornings (band, PVC, or BB) 10 toe touches 10 jumping jacks 5 inch worms w/1 push up then 2X1:00 samson stretch each leg 5-10 mins kipping & butterfly pull-up practice Weightlifting Rest 2:00 between sets Tempo deadlift @5020 (As heavy as possible […]

10/21/2015

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD Oct skills: 5-10 mins on mobility 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 Rest 2:00 between heavier sets 3 position clean (power, […]

10/20/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 5 yoga push ups 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Oct skill: 5-10 mins rope climbs/legless rope climbs Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (As heavy as […]

10/19/2015

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 Oct skill practice: 5-10 mins double unders Weightlifting Tempo back squat @42×1 (As heavy as possible 4-3-2-3-4-8; rest 2 min) Metcon Metcon […]

10/16/2015

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 Oct skills practice: toes to bar Weightlifting Alternate and rest 1:00 between A1 and A2 […]

10/15/2015

Salt Lake City CrossFit – WOD Warm-up Your choice: 1000m row/30 cal AD/400m run/100 double unders: group warm-up starts 5 after the hour! +10 mins October skill work: Pistols Weightlifting Rest 2:00 between sets Deadlift (As heavy as possible 8-6-6-5-8) Metcon Metcon (Time) 4 rounds: 200m run 15 box jumps 24/20 10 alt KB or […]

10/14/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 3 rounds: 5 push-ups 5 pull-ups 5 air squats :30 plank Skill October skill work: 15-20 mins ring and bar muscle ups Metcon Metcon (Calories) Downtown: Assault bike :45 MAX EFFORT X8 fully recover, rest as needed between sprints keep cals consistent Score is average […]

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