08/21/2015

Salt Lake City CrossFit – WOD Enjoy the last day of de-load week! 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 split jerk 5 front squat 5 thruster Weightlifting Rest :90 […]

08/20/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD 5 mins mobility 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 Both snatch and clean are at 60%. Rest 4:00 between A and B A: 3 position SN (power […]

08/19/2015

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds 50m single arm OH KB carry each arm 100m farmers carry 20 jumping jacks Skill 10 mins row technique review 10-15 mins to complete: 3-2-1 rope climbs HSPU Accumulate 2:00 L-hang Metcon Metcon (Time) 20-18-16-14 Calorie row KBS unbroken 53/35 SLC RECOVERY 3 rounds […]

08/18/2015

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups Weightlifting Alternate and rest 2:00 between sets A1: Shoulder Press (3X3 at 75%) A2: Weighted Pull-ups (3X3 at 75% (if 75% is

08/17/2015

WARM UP 500M ROW Then 4 Rounds of :20 each Jumping Jacks Jumping Lunges Plank HS Hold Ring Support Hold STRENGTH Back Squat 3×3@75% Rest 2 minutes WOD 0-5:00 Minutes 50 Burpees 5:00-10:00 Minutes 800M Run 10:00-15:00 Minutes 750M Row 15:00-20:00 Minutes 800M Run

SLC EAST – 08/15/2015

WARM UP: Coaches Choice WOD KRISTA’s BDAY WOD 26 Minute AMRAP 08 Sumo DL High Pull @135/95 15 Wall Balls 20/14 19 Pull Ups 08 Pistols 09 Thrusters 135/95 Put your game face on and your pain face in your pocket.  This is going to be spicy!

08/15/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds: 10 burpees 10 squat jumps 20 meter plank walk 1 minute in a deep squat Metcon (AMRAP – Reps) 8 minutes of Tabata alternating between pushups and squats. Then Death by burpee broad jumps

08/13/2015

Salt Lake City CrossFit – WOD Warm-up 500m row With PVC or BB 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 Rest 2:00 between sets A: Snatch (As heavy as possible 3-2-2-2 ) B: Snatch grip RDL (As heavy […]

08/12/2015

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: 3X10 hollow arch swings Toes to bar practice Accumulate 2:00 L-sit Metcon Choose a […]

08/11/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Mobility/stretch until group warm-up starts 5 mins after the hour Weightlifting Alternate and rest 2:00 between A1 and A2 A1: Bench Press (Establish a 1RM bench press) A2: Strict weighted pull-ups (Establish a 1RM strict weighted pull-up) Metcon Metcon (AMRAP – Reps) AMRAP 17 200m run […]

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