12/05/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow arch rocks 10 hollow arch swings :60 plank Weightlifting A1: Single arm ring row (with a 2 sec pause at top, 4X6-8/arm ) Rest :15 between arms, :30 between A1 and A2 A2: Split […]

12/04/2017

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 A: Front Squat (In 10 mins 3X5, increase weight with sets ) Rest 1:00-2:00 […]

12/02/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 200 meter run 250 meter row 3 rounds: 10 banded pass throughs 10 reverse burpees 20 meters walking lunge 5 cartwheels (each arm) 10 light kettlebell swings 20 second side plank (each side) 30 second plank 30 second samson stretch (each side) Metcon Metcon (Time) […]

12/01/2017

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 A1: Barbell Row (5X5-6 reps, increase weight with sets ) Rest 1:00 Between A1 and A2 A2: Bench Press (5X2.2.2 (rest :10) ) Increase weight with sets, Rest […]

11/30/2017

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 A: Squat Snatch (10 mins to work to a 1rm snatch ) Rest as needed B: Squat Snatch (5X1 at 75% of […]

11/29/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 30 single unders 5 burpees 5 wall squats :30 plank 10 perfect hollow arch swings Gymnastics 3 rounds or 15 mins A1) feet in low rings pull to pike 5 slow and controlled reps A2) Wallball/Barbell thoracic spine opener accumulate :30 A3) strict knees to elbow […]

11/28/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting A1: Push jerk + split jerk (5X1.1.1 (rest :10) ) rest 1:00 between A1 and A2 A2: Weighted Pull-ups (5X2.2.2 (rest :10) ) Rest 1:30-2:00 between A1 and A2 Metcon Metcon (No Measure) EMOM […]

11/27/2017

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!) Weightlifting A: Clean and Jerk (10 minutes to establish a 1rm clean and jerk ) B : […]

11/25/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 300 meter ski erg 20 calorie bike 3 rounds: 10 banded dislocates 10 jumping squats 10 meter walking lunge 10 hollow body crunches 30 second handstand hold 30 second side plank (each side) Metcon Metcon (AMRAP – Reps) 20 minute AMRAP: 10 meter dragon crawl […]

11/24/2017

Salt Lake City CrossFit – WOD Warm-up 5 mins mobility Group warm-up begins with: 1:00 max effort single unders rest :30 2:00 max effort double unders, every time you mess up complete 1 burpee Weightlifting 1 hang full snatch + 1 full snatch from the floor + 2 overhead walking lunges (1 each leg) (Work […]

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