03/01/2017

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 […]

02/28/2017

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 Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Push Press (Increase weight […]

02/27/2017

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 Back Squat (3X3 increase weight, then 30 at 60% of last set ) Rest as needed between sets. Keep […]

02/25/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter row 3 rounds: 10 broad jumps 10 scapular pullups 5 inchworms w/ 2 pushups then: 1:00 banded overhead stretch accumulate 1:00 at the bottom of a dip accumulate 1:00 in a handstand Metcon Metcon (Time) 1-10 ladder 10 meter bear crawls dips

02/24/2017

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 + as a group 5 mins dumbbell snatch tech work Weightlifting Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Bench Press (3X3 at […]

02/23/2017

Salt Lake City CrossFit – WOD 17.1 is released tonight at 6:00 PM! It will be programmed for Friday’s workout. Check out the live stream of the release tonight! Warm-up 200m farmer carry 10 cal AD 5 mins mobility of choice + Junk yard dog warm-up as a class Weightlifting Front Squat (5X3 at 75% […]

02/22/2017

Salt Lake City CrossFit – WOD Warm-up 500m row 10 good mornings 10 PVC pass thrus 10 inch worms w/1 push-up 3X:60 plank hold 10 GHD sit-ups 10 GHD ext 10 GHD glute ham raise 30 DUs Gymnastics Accumulate 3:00 wall facing hollow handstand Accumulate 3:00 ring plank + 15 mins Weakness Wednesday! 17.1 is […]

02/21/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2, 2:00 between sets A1: Weighted Pull-ups (4X3 at 70%) A2: Weighted dip clusters (4X5.5.5 rest :10 between cluster ) Weighted, band, or body weight Metcon Metcon […]

02/20/2017

Salt Lake City CrossFit – WOD 17.1 is released Thursday night! It will be programmed for Friday’s class. Yes, regardless, you will be doing the Open workouts! You might as well sign up Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting 4 sets, rest […]

02/18/2017

Salt Lake City CrossFit – WOD Warm-up 500 meter row or 400 meter run 3 rounds: 10 russian twists 10 meter walking lunge 10 rear leg elevated split squats 5 inchworm pushups 30 second plank Metcon (7 Rounds for time) 7 rounds: 10 meter dragon crawl 9 pushups 8 pistols Rest 90 seconds between each […]

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