09/16/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 400 meter run 3 rounds 10 banded dislocates 20 meter walking lunge 10 meter broad jump 10 scap pull-ups 20 second ring support hold 20 second reverse plank Metcon Metcon (Time) Partner relay workout 800 meter farmer carryEverytime you set down your weights do 5 […]

09/15/2017

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 Back Squat (EMOM X12 5 reps at 65% ) 7 mins to warm-up to your 65% Metcon Metcon (Weight) 8 mins to […]

09/14/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 10 calorie ski 10 single arm landmine press 10 hollow arch swings 2 wall walks Weightlifting EMOM X12 M1: Push Press (Minute 1: 5 reps at 65% ) M2: Ring Rows (Minute 2: :30 max effort ring rows ) Score is combined reps from all 6 […]

09/13/2017

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 […]

09/12/2017

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 Front Squat (EMOM X8: 5 front squats at 65% ) Take […]

09/11/2017

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 […]

09/10/2017

Salt Lake City CrossFit – WOD SLC ELITE STRENGTH A: Front Squat SLC ELITE ENDURANCE A: Front Squat (4X10 as heavy as possible ) SLC ELITE (STRENGTH & ENDURANCE) A: Metcon (No Measure) EMOM X10 M1: 3 HSPU @40×1 M2: 3 TTB @40×1 Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 […]

09/09/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 400 meter run 500 meter row 2 rounds: 10 leg swings (front/back/side) 20 meter walking lunge 10 burpees 20 banded pass through 10 knees to elbows 20 hollow rocks 30 second plank 30 second reverse plank Metcon Metcon (AMRAP – Reps) 8 minutes: 800 meter […]

09/08/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Back Squat (As heavy as possible 5-3-1-5-3-1) Establish a new 1rm or work to a heavy single, rest as needed between sets Metcon rest 2:00 between EMOM and metcon Metcon (Weight) EMOMX 10 3 […]

09/07/2017

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 A1: Push Press (As heavy as possible 5-3-1-5-3-1) Rest 1:00 between A1 and A2 A2: […]

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