03/14/2015

Main – SLC Barbell Warm-up Barbell warm-up 5 jump shrugs 5 high pulls 5 muscle snatch 5 OHS 5 drop snatch 5 sotts press 5 hops forward/backward 5 tall SN 5 good mornings 5 kang squats Mobility 10-15 mins Banded hip stretch Ankle flexion w/barbell Front rack Weightlifting Review of push jerk, power jerk, and […]

03/13/2015

Main – WOD Good luck on 15.3 everyone! Come in tonight at 6 to get judged. Warm-up 500m row Group warm-up starts 5 mins after the hour! Weightlifting 30 mins to establish max bench press and weighted pull-up total (Bench1RM + (weighted pull-up + bodyweight) = total) Metcon If you are submitting a score for […]

03/12/2015

Main – WOD Warm-up 30 cal AD Starting at garage, ending at cage, down and back for each movemet. high knees butt kicks broad jumps lateral plank walk walking lunges 5 mins OH mobility (ask coach for suggestions if you don’t know any stretches for overhead) Weightlifting Rest 2 mins between attempts Overhead Squat (Establish […]

03/11/2015

Main – WOD Warm-up 500m row 10 PVC pass thrus 10 wall squats in a handstand facing the wall: 10 shoulder shrugs 10 hip taps 3X:30 HS holds Barbell warm-up as a group: snatch grip 5 jump shrugs 5 high pulls 5 muscle snatch 5 OHS 5 drop snatch 5 sotts press 5 hops forward/ […]

03/10/2015

Main – WOD Warm-up 400m run/mobility Group warm-up starts at 5 mins after the hour Weightlifting Alternate and rest 1:00 b/t A1 and A2 A1: Tempo ring dip (no weight) @41×1 (Complete 5-5-5-5-5) A2: Tempo strict pull-up (no weight) @4114 (Complete 5-5-5-5-5) Metcon Metcon (Time) With a partner complete: 50 burpee pull-ups 50 clean and […]

03/09/2015

Main – WOD Warm-up 400m run 10 leg swings each direction 10 air squats 10 walking lunges: hold and press hip into floor for 5 seconds each step 10 PVC pass thrus 10 PVC good mornings 5 PVC kang squats with a barbell: 5 tempo front squats @5551 5 tempo back squats @5551 Weightlifting Front […]

03/21/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds 5 inchworm pushups 10 squat jumps 10 superman back extensions 5 knees to elbows 30 seconds plank hold Metcon (AMRAP – Reps) 3 rounds: 1 minute calorie row 1 minute wall balls 1 minute situps 1 minute jumping lunges 1 minute burpees […]

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