03/25/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 20 calorie air dyne 2 rounds: 10 burpees 10 kettlebell halos (each direction) 10 kettlebell deadlifts 10 inchworms 10 squats Metcon Metcon (Time) 1000 meter row rest 1 minute 50 pushups 50 pullups 50 jumping lungesAfter the row, perform a hollow hold for ten seconds […]

03/24/2017

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 Rest as needed, skip weightlifting if you’re submitting an open score for 17.5 3 push press + 3 push […]

03/23/2017

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 A: Power clean + hang squat clean + jerk (5X1.1 rest :20 between cluster ) […]

03/22/2017

Salt Lake City CrossFit – WOD Warm-up 500m row group warm-up starts 5 mins after the hour! The SNAIL! 2 people at at time pushing for :30. At the end of their :30 a new pair QUICKLY transitions in and starts their :30 push. In the meantime, if you aren’t pushing the snail, complete 10 […]

03/21/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry 20 power skips across floor 10 broad jumps across floor 20 alternating ski jumps/lateral hops 10 frog hops across floor 10 single leg hops right/left + with a partner: 400m total (200m each) resistance band run with band around waist (switch […]

03/20/2017

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 Back Squat (6X1 (work to 1RM) then 10 reps at 85% ) Metcon Metcon (Time) 100 double unders 21-15-9 thrusters 95/65 bar facing burpees 100 double […]

03/18/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 20 calories air dyne 2 rounds: 10 scap pullups 10 meters inchworm pushups 10 jumping lunges 10 lateral hops 30 second plank then: 1 minute couch stretch (each leg) 1 minute banded hamstring stretch (each leg) Metcon Metcon (Time) 10 burpee pullups 20 weighted situps […]

03/17/2017

Salt Lake City CrossFit – WOD Warm-up 100 double unders + 3 rounds: :20 handstand hold 10 barbell good mornings 10 goblet squats :30 row Weightlifting A1: Chainsaw row (4X12 each arm ) Rest 1:00 A2: Dumbbell push press (20-20-10-10) increase weight with sets, rest 2:00 between A1 and A2 Metcon CrossFit Games Open 16.4 […]

03/16/2017

Salt Lake City CrossFit – WOD Warm-up 200m run 10 cal ski 20 cal row + group warm-up starts 5 minutes after the hour! Weightlifting A: 3 pos snatch (hang, above knee,floor) (10 minutes to work to a heavy complex ) Rest as needed B: Overhead walking lunges with dumbbells (20-20-20) Rest as needed Metcon […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP