12/15/2015

Salt Lake City CrossFit – WOD Eat, Drink, and be UGLY! The only time it’s acceptable to wear an ugly Christmas sweater is at the SLC CrossFit Christmas party on December 19th from 6-8:30pm at the downtown location. Bring a side to share, a cocktail to sip and be wearing the ugliest Christmas sweater you […]

12/14/2015

Salt Lake City CrossFit – WOD Eat, Drink, and be UGLY! The only time it’s acceptable to wear an ugly Christmas sweater is at the SLC CrossFit Christmas party on December 19th (this Saturday), from 6-8:30pm at the downtown location. Bring a side to share, a cocktail to sip and be wearing the ugliest Christmas […]

12/12/2015

Salt Lake City CrossFit – WOD (No Measure) 400m run or 500m row 3 rounds 5 cartwheels (each arm) 10 backwards rolls 10 squat jump tucks 30 second handstand Metcon (Time) 12 Days of Christmas 1 Wall Walk 2 Pull-ups 3 Sit-ups 4 Broad Jumps 5 Burpees 6 Knees to Elbows 7 Squats 8 Wall […]

12/11/2015

Salt Lake City CrossFit – WOD Warm-up 200m run 10 cal AD 3 rounds of :20 each movement push ups handstand hold strict press w/barbell shuttle run (from cage to garage and back) Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Max rep strict HSPU (strict RX/scale kipping) (Max effort sets of HSPU […]

12/10/2015

Salt Lake City CrossFit – WOD Warm-up 100 double unders or 200 single unders group warm-up starts 5 minutes after the hour! +10 mins pistol practice Weightlifting Rest 2:00 between sets Deadlift (3X3 at 75% of 1RM) Metcon Metcon (Calories) DOWNTOWN Assault bike :30 MAX EFFORT x10 Score is total cals rest as needed between […]

12/09/2015

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 t all snatch Weightlifting Rest 2-3 between heavy attempts Snatch (15-20 mins to establish a 1RM snatch ) […]

12/08/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Max rep push-ups (5 sets of max […]

12/07/2015

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 + 10 mins handstand work! Walking, HSPU, free HSPU, press to HS. Weightlifting Front Squat (3X3 at 80%) […]

12/05/2015

Salt Lake City CrossFit – WOD (No Measure) 100 double unders or 30 calories airdyne 3 rounds 10 burpees 10 broad jumps 10 toes to bar 30 second plank Metcon (Time) 5 rounds: 250 meter row 10 pushups 15 squats 20 situps

12/04/2015

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 yoga push-ups 30m single arm OH KB carry each arm 30m single arm farmers carry each arm 1 wall walk + 5 shoulder shrugs+5 shoulder taps 10 PVC pass thrus Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (As […]

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