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 […]


Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Gymnastics 20 minutes to complete: 25 Ball slide to press (press optional) Accumulate 3:00 hollow hand walk with feet on rower seat 60 alternating hollow single arm slide outs with sliders […]


Salt Lake City CrossFit – WOD Warm-up 2 rounds: 20 calorie ski 20 banded monster walks 6-8/arm single arm overhead wall facing squat with KB (start light!) 10 med ball squat cleans Weightlifting Alternate 4X through A1 and A2 A1: Kettlebell front rack walking lunges (4X20 alternating steps, increase weight with sets ) 1 KB […]


Salt Lake City CrossFit – WOD Warm-up 3 rounds: 10 calorie ski 10 single arm landmine press 10 hollow arch swings 2 wall walks Weightlifting A: Bench Press (As heavy as possibly 8-6-6-4) Rest 90-2:00 B: 6 sets: 1 bar muscle up + 2 chest to bar + 5 pull ups Scale with 3 chest […]


Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter row 3 rounds: 10 leg swings 10 squat jumps 5 strict knees to elbows 5 wall balls 20 second plank Metcon A: Metcon (AMRAP – Reps) 3 rounds: 1 minute max reps squats 1 minute max reps sit-ups 1 minute max reps push-ups […]


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 Rest as needed between sets (at least 2 minutes) Snatch complex from the hang: 1 […]


Salt Lake City CrossFit – WOD Warm-up 4 rounds: 30 single unders 5 burpees 5 wall squats :30 plank Weightlifting Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Tempo strict press @5151 (4X6-8 reps increase weight with sets ) A2: Jump to rope pull-ups (4X8-10/arm add vest if body weight is […]


Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 lateral jumps 10 (each leg) single leg lateral jumps 10 broad jumps 10 yoga push-ups :30 HS hold facing wall (chin to toes and hollow position!) Gymnastics 3 rounds or 15 mins A1) Inch-Worm 40′ for Form, Pausing to stretch hamstrings in Pike, […]


Salt Lake City CrossFit – WOD Warm-up YOUR CHOICE!! 750m row/400m trueform/50 cal AB/ 40 cal ski 5 mins after the hour group warm-up begins from garage to end of floor, down and back relay style: 3 mins of partner shuttle runs accumulate 2:00 plank as a class 20 pallof press each side 50 jumping […]


Salt Lake City CrossFit – WOD Warm-up 200m run 20 cal ski 20 cal row + lava walk and group warm-up! Weightlifting X4 alternate and rest A1: Dumbbell seated Z press (As heavy as possible 10-12 reps) Rest 1:00 between A1 and A2 A2: Bird dog row (10-12 reps/arm as heavy as possible ) No […]

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