06/03/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 2 rounds: 100 singles 200 meter run 10 leg swings 10 pass throughs 20 meter walking lunge 20 meter plank walk then: 1 minute samson stretch (each side) 1 minute couch stretch (each side) Metcon Metcon (AMRAP – Reps) 10 minute AMRAP: 100 meter run […]

06/02/2017

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 3X Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Single arm ring row (RX is body parallel to floor 6-8/arm ) A2: Ring dips […]

06/01/2017

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: Clean complex (Work to a heavy set in eight sets ) 1 full clean […]

05/31/2017

Salt Lake City CrossFit – WOD Warm-up 500m row group warm-up starts 5 mins after the hour! The SNAIL! 2 people at at time pushing for :30. At the end of their :30 a new pair QUICKLY transitions in and starts their :30 push. In the meantime, if you aren’t pushing the snail, complete 10 […]

05/30/2017

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 Overhead Squat (Record your single at 95% ) 4 at 80% 6 at 60% […]

05/29/2017

Salt Lake City CrossFit – WOD 10:00 AM is our only class today! Come in for Murph! Warm-up 2 rounds: 200m run 10 inch worms 10 goblet squats 10 ring rows + As a class: hungry hungry hippo warm-up Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run […]

05/27/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 300 meter ski 300 meter row 2 rounds: 5 inchworm push-ups 10 meter lunge 10 meter broad jump 5 strict knees to elbows 10 arch hollow swings 10 hollow crunches Metcon Metcon (Time) Team up with a partner, each person will complete: 21-15-9 Plank-over burpees […]

05/26/2017

Salt Lake City CrossFit – WOD Warm-up 200m run 250m row 20 cal AD From last platform to garage down and back for each movement: lateral plank walk high skips crab walk high knees bear crawl butt kicks Weightlifting A: Weighted Pull-ups (7 mins to work to a 1rm weighted pull-up ) Rest as needed […]

05/25/2017

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 […]

05/24/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! 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 arcoss floor A3) accumuate 10ft HS walk (with a spot […]

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