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 Metcon “Thanksgiving with the Girls” (Time) For Time: “Thanksgiving with the Girls” Angie’s House 20 […]


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 […]


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 A1: Push jerk X2 rest :10 split jerk X2 (5X1 of the complex, increase weight with sets ) Rest 1:00 between A1 and A2 A2: Ring Rows (5X8-10 @3131) Rest […]


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 1 hang full clean + 1 full clean from the floor + 2 thrusters (Every 2:00 […]


Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter row 3 rounds: 10 leg swings 10 squat jumps 5 strict knees to elbows 5 wall balls 20 second plank Metcon A: Metcon (AMRAP – Reps) 3 rounds: 1 minute max reps squats 1 minute max reps sit-ups 1 minute max reps push-ups […]


Salt Lake City CrossFit – WOD Warm-up 20 cal assault bike 15 cal ski 10 cal row 1:00 true from run Group warm-up starts 5 mins after the hour! Weightlifting A1: Max effort strict pull-up rest :10 Max effort kipping pull-up (5X ME strict + ME kipping (:10 rest between) ) Rest 1:00 between A1 […]


Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal AD 10 toe touches w/BB or PVC 10 good mornings 10 alt single leg good mornings 10 jumping squats 10 RDL 1:00 sampson stretch each leg :30 side star plank each side Weightlifting A: Full snatch + 2 overhead squats + snatch balance (5X1.1 […]


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 Gymnastics 20 mins or 3-4 rounds A1) :30 barbell shoulder stretch A2) 10 parallette shoot throughs (hollow to FULL extension!) A3) 20 dynamic hollow plate hops A4) 10 shoulder […]


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: strict press + push press + split jerk (6X1.1, increase weight with sets, rest :10) […]


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 Clean and Jerk (6X1.1.1) Increase weight with sets. Rest :10 between reps, 2:00-3:00 between sets […]

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