09/28/2017

Salt Lake City CrossFit – WOD Warm-up 400m run 10 inch worms with 2 push ups 30 jumping jacks 7 turkish get ups each side (light-moderate) 30 jumping lunges Weightlifting Rest as needed on A, 3 sets of B1 and B2 A: Push Press (8 minutes to work to a 1RM ) B1: Bird dog […]

09/27/2017

Salt Lake City CrossFit – WOD Warm-up 200m run + mobility Group warm-up starts 5 mins after the hour! “Burpee ball pass” Form a circle with 2′ between each person. Using a 14# ball, pass the ball then complete one burpee AS SOON as you’ve tossed it to the person next to you. Keep the […]

09/26/2017

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 Weightlifting A: Front Squat (8 mins to establish a 1RM front squat ) B : Barbell front rack step-ups with high knee finish (4X12 alternating […]

09/25/2017

Salt Lake City CrossFit – WOD Warm-up 400m run 10 inch worms with 2 push ups 30 jumping jacks 7 turkish get ups each side (light-moderate) 30 jumping lunges Weightlifting A: Bench Press (8 minutes to find a 1RM ) B: Weighted Pull-ups (6 mins to find your heaviest weighted pull-up) Metcon Metcon (Weight) Every […]

09/23/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 20 calorie ski 20 calorie row 3 rounds: 10 banded dislocates 10 banded pull-aparts 10 meter walking lunge 10 inchworm push-ups 10 hollow body crunches 20 second hollow hold Metcon Metcon (Time) 4 rounds for time: 20 meter plank walk 10-8-6 Jumping Lunges Knees to […]

09/22/2017

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 (EMOM X12 3-5 back squats at 70%) 7 mins to warm-up to your […]

09/21/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting M1: Push Press (3-5 reps at 70% ) M2: Bent over DB rows (:30 max effort ) Score is total rows from all 6 rounds Metcon Metcon (AMRAP – Reps) 2X AMRAP 8 3 […]

09/20/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 25 jumping jacks 7 GHD sit-ups 7 GHD ext 3 inch worms w/2 push-ups :30 side star plank each side Gymnastics 10-15 mins Accumulate 2:00 inverted hang from rings + Accumulate 100 hollow rocks for perfection + Skin the cat/german hang: complete 5 (slow and controlled) […]

09/19/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 20 cal ski 20 alt single leg kettlebell deadlifts 10 light dumbbell step ups 20″ 10 push-ups 10 KBS Weightlifting Take 5-7 mins to warm up to your 70% Front Squat (EMOM X10 3 front squats at 70% ) Metcon Metcon (Weight) 30 calorie assault bike […]

09/18/2017

Salt Lake City CrossFit – WOD Warm-up 4 rounds: 30 single unders 5 burpees 5 wall squats :30 plank Weightlifting A: Bench Press (EMOM X8 @70% 5 reps ) B: Pull-ups (1 set every 1:15 X4 UNBROKEN max effort pull-ups ) Score is combined reps from all 4 sets Metcon Metcon (Time) 7 rounds (SPRINT!) […]

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