06/30/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD/row 200m farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :60 between A1 and A2 A1: Single arm dumbbell overhead press tempo @51×2 (3X8 each arm ) A2: Single arm bent over DB/KB row @ 50X2 (3×8 each arm ) […]

06/29/2015

Salt Lake City CrossFit – WOD Warm-up 400m run starting at the garage and ending at the cage, down and back for each movement: alternating high kicks walking lunges grapevine lateral plank walk (switch sides half way) then: 2 rounds: 10 GHD sit ups 10 GHD ext Weightlifting Rest :90 between sets :30 between legs […]

SLC EAST – 6/27/2015

CLASS UPDATE JUST A HEADS UP FOR EVERYONE THAT STARTING IN JULY WE WILL BE MOVING THE SATURDAY CLASSES TO 8AM & 9AM RESPECTIVELY TO GET OUT OF THE HEAT AND GIVE EVERYONE A FULL DAY AFTER CLASSES ARE DONE.  WE’VE ASKED THE MAJORITY OF PEOPLE AND IT GOT AN OVERWHELMING YES.  SO NOW YOU […]

06/27/2015

Salt Lake City CrossFit – SLC Barbell Warm-up Group barbell warm-up jump shrug high pull muscle SN OHS drop SN sotts press hops forward/backward tall SN Weightlifting -Jerk foot work drills -10 second cleans -Positioning drill Weightlifting Alternate and rest 1:00 or as needed with heavier sets A1: Clean DL (3 sec pause at knee/power […]

06/26/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Rest as needed while establishing max bench and pull-up 30 mins to establish max bench press and weighted pull-up total (Max bench + max weighted pull-up = total) Metcon 2 burpees for each second […]

06/25/2015

Salt Lake City CrossFit – WOD Warm-up 100 single unders 2X:30 side star plank each side 20 slow walking lunges-deep hip stretch 2 rounds: 10 PVC pass-thrus 10 PVC OHS 10 PVC sotts press + w/barbell: 7 BTN split jerks 7 tempo OHS @32X1 Weightlifting Rest 2-3 mins between heavy attempts Overhead Squat (Establish a […]

06/24/2015

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 Skill 15 mins pull-up and rope climb practice! strict, kipping, butterfly, chest to bar, legless, whatever you […]

06/23/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Tempo ring dip (no weight) @41×1 (3X3) A2: Tempo strict pull-up (no weight) @4114 (3X3) Metcon RX+ 60#/40# ball drops Metcon (Time) 2 […]

06/22/2015

Salt Lake City CrossFit – WOD Warm-up 100 single unders 10 PVC pass thrus 10 halos 10 good mornings 10 kang squats 20 slow walking lunges, deep stretch 10 knees to elbow w/ a barbell: 5 press 5 front squat 5 jumping back squat Weightlifting Rest as needed between attempts Front squat + back squat […]

SLC EAST – 6/20/2015

WARM UP Coaches Choice PARTNER WOD – LUMBERJACK 20 20 Partner Dead Lift  275lbs 400M Run 20 KB Swings 70/53 400M Run 20 Overhead Squats 95/75 400M Run 20 Burpees 400M Run 20 Chest to Bar Pull Ups 400M Run 20 Box Jumps @24″/20″ 400M Run 20 KB Cleans Alternating 70/53 400M Run Partners will […]

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