10/10/2017

Salt Lake City CrossFit – WOD HAPPY BIRTHDAY TO OUR FEARLESS LEADER JUSTIN! #coachbae Warm-up 50 calorie assault bike 2 rounds: :30 side star plank each side 10 single arm bottoms up kettlebell press each arm 10 barbell landmine press each arm 10 goblet squats 50 jumping jacks Weightlifting A: Overhead complex: 1 push press […]

10/09/2017

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 Clean complex: power clean + hang squat clean + 3 front squats (10X1 increase weight with sets ) Work to a heavy […]

10/07/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter row 3 rounds: 10 inchworm push-ups 10 meter broad jumps 10 banded dislocates 10 ring rows 10 hollow crunches 30 second plank Metcon Metcon (Time) 10 rounds with a partner: 10 meter plank hop burpees 20 wall balls 10 meter plank hop burpees […]

10/06/2017

Salt Lake City CrossFit – WOD Warm-up 20 cal ski erg 20 cal row 10 PVC pass thrus 10 PVC OHS With a BB 10 jumping squats 10 behind the neck press 10 behind the neck jerk 10 OHS 10 alt walking lunge 5 minutes after the hour 5-10 mins snatch tech work as a […]

10/05/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal assault bike 10 PVC good mornings 10 PVC halos 20 lateral jumps 5 light man makers Weightlifting A: Push Press (4X3 at 75% ) rest 2 minutes B1: Pull-ups (3X1.1.1 (:10 between reps) ) Weighted up to 75% Rest 1:00 between B1 and B2 […]

10/04/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Gymnastics 5 mins handstand forward roll practice on mats 15-20 mins or 3-4 rounds: A1) seal walk with sliders across floor A2) hollow arch roll arcoss floor A3) accumuate 10ft HS walk (with a spot […]

10/03/2017

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: Front Squat (3X3 at 75% ) rest as needed B: Clean and Jerk (6X1 […]

10/02/2017

Salt Lake City CrossFit – WOD Warm-up 50 calorie assault bike 2 rounds: :30 side star plank each side 10 single arm bottoms up kettlebell press each arm 10 barbell landmine press each arm 10 goblet squats 50 jumping jacks Weightlifting 4 sets, rest :30 between A1 and A2, 2:00 between sets A1: Bench Press […]

09/30/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 400 meter run 3 rounds: 10 meter burpee broad jump 10 banded dislocates 50 feet overhead kb carry 10 second side star plank (each side) 20 second plank 30 second handstand Metcon Metcon (Time) 50 calorie machine 10 wall balls 10 toes to bar 40 […]

09/29/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group warm-up starts 5 mins after the hour! Weightlifting 3 rounds, rest :30 between B1 and B2, 2:00 betweens sets A: Back Squat (8 mins to establish a 1RM ) B1: Single leg kettle bell deadlift (10 reps each side ) […]

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