SLC EAST – 5/16/2015

WARM UP Coaches Choice PARTNER WOD One athlete works at a time.  Switch out every 10 Reps. Both athletes run both 800s. 800M Run 50 OHS Squats 75/45lbs 100 Knees to Elbows 150 Double Unders 100 Box Jump Overs 24/20″ 50 Sumo DL High Pulls 75/45lbs 800M Run  

05/15/2015

Salt Lake City CrossFit – WOD Good Luck Team SLC! Day 1 is going down! Warm-up 400m run group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (Complete 8-6-6-7-10) A2: 45 degree row (Complete 8-6-6-7-10) Metcon Choose a weight that you can touch and […]

05/14/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 10 wall squats 10 PVC pass thrus 10 PVC OHS 20 arm circles forward 20 arm circles backward 5 yoga push-ups with a barbell: 5 behind the neck jerks 5 tempo OHS @5551 5 OHS Weightlifting Rest 2:00 between sets Overhead Squat (As heavy as possible […]

SLC EAST – 5/13/2015

WARM UP Coaches Choice STRENGTH Back Squat AHAP 8-6-6-10 WOD Annie 50-40-30-20-10 Double Unders Sit Ups 3 Minutes Rest Grace 30 Reps of Clean & Jerk 135/95

05/13/2015

Salt Lake City CrossFit – WOD Warm-up 50 single unders 50 double unders 5 mins mobility Group warm-up starts 10 mins after the hour! Skill 20 mins to complete: 5-4-3-2-1 strict TTB 1-1-1-1-1 rope climbs in a HS against wall: 2X:30 hold 10 shoulder shrugs 10 shoulder taps 10 hip taps (only if you can […]

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) […]

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