07/29/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 400 meter run 3 rounds: 10 good mornings 10 meters broad jump 10 jumping lunges 10 wall balls then: 1 minute couch stretch (each leg) 1 minute standing hamstring stretch (each leg) Metcon Metcon (Calories) 20 KB swings 20 meters overhead weighted lunge 20 goblet […]

07/28/2017

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 Back Squat (Heavier than last week! 4X8 ) Rest as needed Metcon Metcon (Weight) EMOM […]

07/27/2017

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 : Single arm dumbbell push press (4X8 increase weight ) Rest 1:00 between A1 and A2 A2: Pendlay Row (4X8 increase weight with sets ) Rest 2:00 between sets […]

07/26/2017

Salt Lake City CrossFit, Salt Lake City CrossFit – WOD Warm-up 25 calorie assault bike 10 calorie row 100m run + group warm-up starts 5 minutes after the hour! Gymnastics 20 minutes to complete: 25 Ball slide to press (press optional) Accumulate 3:00 hollow hand walk with feet on rower seat 60 alternating hollow single […]

07/25/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 10 cal row 10 rear elevated split squats each leg 10 jumping squats 10 side laying clam shell each leg 10 walking lunges 10 good mornings Weightlifting Rest as needed between sets, try to go 10-15 pounds heavier than last week Front Squat (As heavy as […]

07/24/2017

Salt Lake City CrossFit – WOD Happy Pioneer Day!! We will have one class today at 10:00am. See you there! Have a fun and safe holiday! 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 […]

07/22/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 2 rounds: 250 meter row 15 calorie bike 10 leg swings (each leg; front, back, and side) 10 meter walking lunge 5 scap pull-ups 5 strict toes to bar 5 burpees 20 second side plank (each side) 20 second reverse plank then: 1 minute couch […]

07/21/2017

Salt Lake City CrossFit, 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 Front Squat (4X8 as heavy as possible ) rest as needed Metcon Metcon (Time) 7 fast and consistent […]

07/20/2017

Salt Lake City CrossFit – WOD For updates and news join the SLC Members Only group on Facebook! https://www.facebook.com/groups/823747254403530/ 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: […]

07/19/2017

Salt Lake City CrossFit, Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Gymnastics 20 minutes or 3-4 rounds: A1) hands and feet hollow hold :30 A2) 1 wall walk + 10 shrugs + 10 shoulder taps (come off of wall and move to […]

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