11/11/2017

Salt Lake City CrossFit – WOD Warm-up 30 calorie row 200m run + group warm-up 5 mins after the hour! Metcon Metcon (Time) With a partner relay style: 10-1 KBS 53/35 KB sumo deadlift high pull 53/35 burpee Russian twist goblet squat Cooldown 3-5 mins assault bike 5 mins rolling out and stretching

11/10/2017

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 A1: Strict lean away pull-ups @2121 (5X3 ) Only weight these if you can do them with the tempo! Band or BWrest :30 A2: 1/2 […]

11/09/2017

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 Alternate between B1 and B2 3X A: Hang snatch: 1 full snatch from the power position + 1 full snatch from above […]

11/08/2017

Salt Lake City CrossFit – WOD 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 athletes must use FULL pulls on the rower with NO breaks in between pulls and land exactly on 100m. Switch […]

11/07/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Weightlifting A: Push Press (5X3 at 75% ) Rest as needed B: Romanian deadlift (RDL) tempo@3030 (5X3 at 75% ) Rest as needed […]

11/06/2017

Salt Lake City CrossFit – WOD Warm-up 3 laps around gym with heavy object then: 2 rounds (squeezing glutes at top!!) 7 slow back squats with BB 7 jumping squats (no BB) 10 single leg good mornings 10 cal row Weightlifting 3 full cleans + 1 jerk (5X1 at 75% ) Focus on technique!Rest as […]

11/04/2017

Salt Lake City CrossFit – WOD   Warm-up Warm-up (No Measure) 500 meter row 400 meter run 2 rounds: 10 inchworm push-ups 10 pass throughs 20 meter broad jump 10 hollow body crunches 20 meter plank walk 30 second side plank (each side)   Metcon Metcon (Time) 10 minute AMRAP 100 meter run 10 burpees […]

11/03/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 250m row 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups + Bring Sally UP push-up edition Weightlifting A1: Weighted pull-up clusters (As heavy as possible 1.1.1 rest :10 ) Rest 1:00 between A1 and A2 A2: […]

11/02/2017

Salt Lake City CrossFit – WOD Warm-up 3 laps around gym with heavy object then: 2 rounds (squeezing glutes at top!!) 7 slow back squats with BB 7 jumping squats (no BB) 10 single leg good mornings 10 cal row Weightlifting A: 3 pos full snatch complex: 2 at each position (power,hang floor) (Work to […]

11/01/2017

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 wall squats 10 push-ups :30 plank hold :30 side star plank each side Gymnastics 20-25 minutes or 3-4 rounds: A1) Handstand with sliders 3-5 reps A2) L- sit flutter kicks 20 reps A3) RX+ wall walks 3 reps A4) Dragon flag 5 reps […]

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