04/06/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting A: Squat Clean (3 touch and go full cleans 5X3 increase weight ) rest 2 mins B: Tempo deadlift @5020 (3X8) Rest 2-3 mins Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# […]

04/05/2017

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 […]

04/04/2017

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds :20 each movement air squats pull-ups plank jumping lunges then: 1:00 calf stretch each leg 200m run Weightlifting A: 1 1/4 front squat (As heavy as possible 4X3 ) Rest as needed between sets B: Front Squat (30 front squats at 60% of A […]

04/03/2017

Salt Lake City CrossFit – WOD Benchmark re-test week! Warm-up 3 rounds: 10 calorie ski 10 single arm landmine press 10 hollow arch swings 2 wall walks Weightlifting A1: single arm dumbbell row @4142 (4X12/arm ) rest 1:00 between A1 and A2 A2: Weighted pull-up clusters (4X1.1.1) rest :10 between clusters , 2:00 between sets […]

04/01/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 20 calorie Air Dyne 250 meter ski erg 2 rounds: 10 sprawls 10 jumping lunges 0:15 ring support hold 0:15 hollow hold 0:15 arch hold then: 1:00 couch stretch (each leg) 1:00 hamstring stretch (each leg) Metcon Metcon (Time) 10 burpee box jumps 400 meter […]

03/31/2017

Salt Lake City CrossFit – WOD Prepare yourself for the retest of Benchmark week! 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, 2:00 between sets A1: Low ring push-ups (4X:10 hold + :20 ME […]

03/30/2017

Salt Lake City CrossFit – WOD Warm-up 3 mins assault bike increasing pace each minute + 2 rounds 10 PVS pass thrus 10 PVC OHS 10 yoga push-ups + 2 rounds 1:00 couch stretch each leg round 1 / 1:00 pigeon round 2 5 OHS with barbell 10 single leg kettle bell deadlifts 10 single […]

03/29/2017

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 […]

03/28/2017

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: 5 strict dumbbell press immediately into max set dumbbell push press (5+as many reps as possible (same weight) […]

03/27/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Back Rack Lunge (Increase weight with sets 18-14-12-10 ) Rest as needed Metcon Metcon (Time) 3 rounds: 10 back squats at 60% of 1RM 500m row rest 2 mins between sets Cooldown 3 mins […]

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