02/08/2017

Salt Lake City CrossFit – WOD Warm-up 500m row 10 good mornings 10 PVC pass thrus 10 inch worms w/1 push-up 3X:60 plank hold 10 GHD sit-ups 10 GHD ext 10 GHD glute ham raise 30 DUs Gymnastics 20 mins to complete 3-4 rounds A1) 3 point thoracic spine rotation (5/side) A2) 10 GHD sit-ups […]

02/07/2017

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 A: Shoulder Press (Establish a 1RM strict press in 7 sets ) B: Shoulder press at 75% of A (30 reps ) […]

02/06/2017

Salt Lake City CrossFit – WOD Warm-up 400m run or 700m row Starting at garage and ending at cage down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up then: 10 banded good mornings 10 ghd ext 10 ghd glute ham […]

02/04/2017

Salt Lake City CrossFit – WOD Warm-up 400 meters ski erg 3 rounds 10 meter broad jump 10 meter inchworm pushup 10 light kettlebell swings 30 second handstand Metcon 20 minute AMRAP 30 second plank 250 meter row 20 meter bearcrawl 15 squats 10 toes to bar

02/03/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups Weightlifting Alternate and rest as needed between A1 and A2 A1: Bench Press (5-4-3-2-1 ) Each set is for load. Increase weight with sets. Score is total load […]

02/02/2017

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 Thruster (7 minutes to warm-up to your starting weight ) Running Clock: On the 0:00 […]

02/01/2017

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 Skill Weakness Wednesday! 20 minutes to work and get coached on the skills you need help with! Metcon Metcon (Time) 5 rounds: 200m run or 15 cal bike 15 toes to bar […]

01/31/2017

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD Group warm-up starts 5 mins after the hour! Weightlifting A1: Single Arm Dumbell Press (With tempo @3131 8-10/arm ) rest :30 between A1 and A2 A2: Jump to rope pull-ups (8 each arm ) rest as needed between arms, 1:00 […]

01/30/2017

Salt Lake City CrossFit – WOD Warm-up Group “rowling” starts 5 mins after the hour! Set everyone up on a rower and have them try to rowl a perfect strike. To get a perfect strike athletes must use FULL pulls on the rower with NO breaks in between pulls and land exactly on 100m. Switch […]

1/28/2017

Salt Lake City CrossFit – WOD Warm-up 25 calorie bike 3 rounds: 10m walking lunge 10m broad jump 5 inchworm pushups 10 jump tucks 5 reverse burpees 0:20 seconds each–front plank, reverse plank, side planks Metcon 40-30-20-10 Jumping lunges Wall balls Burpees

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