04/18/2017

Salt Lake City CrossFit – WOD Warm-up 3 laps around gym with heavy object then: 2 rounds (squeezing glutes at top!!) 7 slow back squats with BB 7 jumping squats (no BB) 10 single leg good mornings 10 cal row Weightlifting A1: Front foot elevated split squats (As heavy as possible 3X16/leg ) No more […]

04/17/2017

Salt Lake City CrossFit – WOD Warm-up 400m run Crab walk battle! Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. […]

04/15/2017

Salt Lake City CrossFit – WOD New Section Girls Gone RX Competition Today! No Saturday group classes, but come in to support the athletes!

04/14/2017

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 A: Bottoms up KB overhead carry (As heavy as possible 3X100ft each arm ) Rest :30 between arms/1:00-90 between sets B: Tempo strict press @5151 (As heavy as possible 4X5) […]

04/13/2017

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: Snatch 3RM touch and go (As heavy as possible 4X3 full snatch ) Rest […]

04/12/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 10 monster walks each way (use band) 5 inch worms 20 wall deadbugs 20 ft bear crawl forward/backward :30 superman hold 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 […]

04/11/2017

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 minutes after the hour Weightlifting Rear elevated split squats (Increase weight with sets 4X12 each leg) With a barbell in back rack Rest :30 between legs and 2:00 between sets Metcon Metcon (Time) 5 rounds: 250m row 30 jumping lunges 10 toes […]

04/10/2017

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 A1: Bench press clusters (As heavy as possible 4X2.2.2) Rest :10 between clusters, 1:00 between A1 and A2 A2: Single arm ring row (4X6/arm with a 2 second pause at […]

04/08/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 25 calorie airdyne 3 rounds: 10 meter walking lunge 5 jumping squats 5 inchworm pushups 10 meter plank walk 5 scapular pullups 30 second samson stretch Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

04/07/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 20 cal ski 20 jumping jacks 10 PVC pass thrus 10 push-ups 5 jumping pull-ups 5 burpees Weightlifting A1: Clapping push-ups (AMRAP in :30 ) Rest 1:00 between A1 and A2 A2: Split Jerk (As heavy as possible 5-5-3-1) Rest 2:00 between sets Metcon Jackie (Time) […]

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