05/28/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 mins after the hour! Weightlifting Rest 2:00 between sets Deadlift (3X3 at 75%) Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# SLC RECOVERY […]

05/27/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Skill 15 minutes: 3X max distance HS walk 5 ring MUs or progressions 10 pistols (If you have pistols efficiently, play with PVC or BB OH, or weighted with a KB) […]

05/26/2015

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 Front Squat (3X3 at 75% of 1RM ) Metcon Try to keep each rounds calories consistent. Metcon (Calories) Row or assault […]

SLC EAST – 5/25/2015

CLOSED FOR MEMORIAL DAY TAKE THIS DAY TO PAY HOMAGE AND RESPECT FOR OUR FALLEN THAT HAVE PAID THE ULTIMATE SACRIFICE. THEY LEFT THEIR FAMILY AND FRIENDS TO SERVE THE REPUBLIC AND LOSE THEIR LIVES TO PROTECT WHAT THIS GREAT NATION STANDS FOR.  WITH AS MUCH DISRESPECT THAT IS BEING SHOWN TO THEM AND THIS […]

05/25/2015

Salt Lake City CrossFit – WOD There is only one class today at 9:00am, come get your Murph on! Metcon 500m row Group warm-up starts at 9:05! Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor […]

SLC EAST – 5/23/2015

Just want to wish you all an enjoyable Memorial Day and hopefully you spend it somewhere sunny with family and friends.  Just spend a moment out of your weekend and think about all the men and women we have lost fighting for this great nation.  When you think things aren’t too great these days, just […]

05/23/2015

Salt Lake City CrossFit – SLC Barbell 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 13 second snatch (Light weight, focus on positioning) A1: Tempo SN RDL (tempo @42×1) A2: Pause SN DL from riser (3 sec pause at […]

05/22/2015

Salt Lake City CrossFit – WOD Don’t forget about SLC Barbell Saturday at noon! 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 :60 between rounds A1: Shoulder Press (As heavy as possible 5-3-1-3-5) A2: 90 degree […]

05/21/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm + 1:00 pigeon stretch each leg Weightlifting Rest 2:00 between sets Deadlift (As heavy as possible 5-3-1-3-5) Metcon Score the round with the […]

05/20/2015

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 Group barbell warm-up Weightlifting 20 mins to establish a heavy 3 position clean and jerk. Rest as needed between attempts. 3 position clean + 1 jerk […]

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