03/13/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 20 cal ski 20 alt single leg kettlebell deadlifts 10 light dumbbell step ups 20″ 10 push-ups 10 KBS Weightlifting Back Squat (6X3 increasing weight then 15 at 80% of last set ) record heaviest set Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 wall balls 20/14 calore row 25 […]

03/11/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 20 calorie AD 2 rounds: 10 banded good mornings 10 meter walking lunge 10 squat-jump-tucks 5 cartwheels 30 second hollow hold 30 second handstand hold then: 1 minute barbell shoulder stretch 1 minute banded hamstring stretch Metcon Metcon (AMRAP – Reps) 20 minute AMRAP 36 […]

03/10/2017

Salt Lake City CrossFit – WOD Warm-up 3 mins assault bike increasing pace each minute + 2 rounds 10 PVS pass thrus 10 PVC OHS 10 yoga push-ups + 2 rounds 1:00 couch stretch each leg round 1 / 1:00 pigeon round 2 5 OHS with barbell 10 single leg kettle bell deadlifts 10 single […]

03/09/2017

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 200m farmer carry 5 mins mobility of choice + Junk yard dog warm-up as a class Weightlifting A: Squat Clean and Jerk (As heavy as possible 5-3-3-2 ) Touch and go cleans + 1 jerk with last clean rep Rest […]

03/08/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 10 calorie ski 20 hollow rocks 1:00 plank 20 arch rocks 10 PVC pass-thrus Gymnastics 20 mins or 3-4 rounds A1) :30 barbell shoulder stretch A2) 10 parallette shoot throughs (hollow to FULL extension!) A3) 20 dynamic hollow plate hops A4) 10 shoulder shrugs + 10 […]

03/07/2017

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 Weightlifting Alternate and rest :30 between A1 and A2, 2:00 between sets A1: Bench Press (AHAP 7-7-5-5 increase weight with sets ) A2: […]

03/06/2017

Salt Lake City CrossFit – WOD Warm-up 500m row + 5 mins after the hour as a class 2 rounds with a partner: 12 alternating plank burpees 12 alternating med ball squat clean toss 400m trueform run (switch every :30) Weightlifting rest as needed between sets Back Squat (5X3 increasing weight, then 20 at 75% […]

03/04/2017

Salt Lake City CrossFit – WOD Warm-up 20 cal air dyne 3 rounds: 10 leg swings each leg 10 jumping squats 5 wall balls 5 hollow body crunches 10 banded good mornings Then: 1 minute couch stretch each leg 1 minute forward bend stretch Metcon Metcon (Time) 400 meter run 30 situps 20 burpees 10 […]

03/03/2017

Salt Lake City CrossFit – WOD Warm-up 200m farmer carry 3 rounds: 10 monster walks each way (use band) 5 inch worms 20 wall deadbugs 20 ft bear crawl forward/backward :30 superman hold Weightlifting Alternate and rest 1:00 between A1 and A2, 2:00 between sets *If you are registered for the Open and are looking […]

03/02/2017

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 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 A: Snatch (Touch and go full SN 5-3-3-2) Rest as needed, increase weight with sets […]

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