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 […]

05/19/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :60-:90 between A1 and A2 A1: Bench Press (As heavy as possible 5-3-1-5-3-1) A2: Weighted Pull-ups (As heavy as possible 5-3-1-5-3-1) Metcon Metcon (AMRAP – Reps) AMRAP 3 HSPU rest 1:00 Metcon (Time) 21 […]

05/18/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds: 10 air squats 10 jumping jacks 5 push-ups 10 jumping lunges Weightlifting Rest 2:00 between sets Front Squat (As heavy as possible complete 5-3-1-5-3-1) Metcon Metcon (AMRAP – Reps) AMRAP 10 6 power cleans 95/65 8 thrusters 95/65 10 bar facing burpees SLC RECOVERY […]

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 […]

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