08/10/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour! Weightlifting A: Push Press (5X5 as heavy as possible ) 5-10 pounds heavier than last week B1: Bird dog row (3X10/side ) Rest :10 between sides, :30 between A1 and A2 B2: Single […]

08/09/2017

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 Gymnastics 5 mins handstand forward roll practice on mats 15-20 mins or 3-4 rounds: A1) […]

08/08/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Rest as needed between sets Front Squat (5-10 pounds heavier than last week! 5X5) Metcon Metcon (Time) 21-18-15 thrusters 95/65 50 double unders between each set Cooldown 200m run 90 sec banded hip distraction […]

08/07/2017

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 A1: Bench Press (As heavy as possible 5X5 ) rest :30 between A1 and […]

08/05/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter row 3 rounds: 10 leg swings 10 lunges 10 box jumps 10 light kb swings 10 inchworm push-ups Metcon Metcon (Time) 800 meter run 20 wall balls 15 burpees 10 broad jumps 400 meter run 20 wall balls 15 burpees 10 broad jumps […]

08/04/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 calorie ski 10 1/2 kneeling landmine press each arm :30 med ball stir the pot + with a barbell 10 OHS 10 drop snatch 10 tall snatch 10 sotts press (use PVC if you need to) Weightlifting Back Squat (As heavy as possible 5X5 ) […]

08/03/2017

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 Alternate and rest :30 between A1 and A2, 2:00 between sets A1: Push Press (As heavy as possible 5X5 ) increase weight with sets A2: Chainsaw row (As heavy as […]

08/02/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry 20 power skips across floor 10 broad jumps across floor 20 alternating ski jumps/lateral hops 10 frog hops across floor 10 single leg hops right/left + with a partner: 400m total (200m each) resistance band run with band around waist (switch […]

08/01/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! + 10 mins split jerk technique Weightlifting Front Squat (As heavy as possible 5X5) Metcon Metcon (Time) 20 squat clean and split jerks 135/95 then 5 rounds: 10 wall balls 20/14 30 double unders Cooldown […]

07/31/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 1:00 true form run 10 PVC pass thrus 10 push-ups 1 wall walk + 10 shoulder shrugs Weightlifting Alternate and rest 1:00 between A1 and A2, 2-3 minutes between sets A1: Weighted dips (As heavy as possible 5X5 ) Increase weight with sets A2: Weighted Pull-ups […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP