10/16/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Starting at garage and ending at cage down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up Oct skills practice: toes to bar Weightlifting Alternate and rest 1:00 between A1 and A2 […]

10/15/2015

Salt Lake City CrossFit – WOD Warm-up Your choice: 1000m row/30 cal AD/400m run/100 double unders: group warm-up starts 5 after the hour! +10 mins October skill work: Pistols Weightlifting Rest 2:00 between sets Deadlift (As heavy as possible 8-6-6-5-8) Metcon Metcon (Time) 4 rounds: 200m run 15 box jumps 24/20 10 alt KB or […]

10/14/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 3 rounds: 5 push-ups 5 pull-ups 5 air squats :30 plank Skill October skill work: 15-20 mins ring and bar muscle ups Metcon Metcon (Calories) Downtown: Assault bike :45 MAX EFFORT X8 fully recover, rest as needed between sprints keep cals consistent Score is average […]

10/13/2015

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 5-10 mins October skill work: chest to bar/linking chest to bar Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Tempo bench press @5151 (As heavy as […]

10/12/2015

Salt Lake City CrossFit – WOD Did you put your name under any of the skills for October Goals? It’s time to attack those weaknesses! We will be spending a little time everyday on each of those skills until the end of the month. Ask your coach if you’re not sure what you need to […]

10/10/2015

Salt Lake City CrossFit – WOD (No Measure) 500m row/400m run 3 rounds 10 burpees 15 squats 10 strict knees to elbows 30 second handstand Metcon (Time) With a partner complete 5 rounds of: 6 Wall walks 16 Wall Balls 26 Box Jumps 36 Partner Situps Only one person may work at a time.

10/09/2015

Salt Lake City CrossFit – WOD A little early celebration WOD for SLCCF’s very own, Justin Dickson! For those of you that haven’t heard, he’s turning 40 this Saturday!! Be sure to remind him he’s now “over the hill.” Warm-up 30 cal AD Start at the garage end at the cage, down and back for […]

10/08/2015

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 good mornings (band, PVC, or BB) 10 toe touches 10 jumping jacks 5 inch worms w/1 push up then 2X1:00 samson stretch each leg Weightlifting Rest 2:00 between sets Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4) Metcon Metcon (Time) 3X 500m row […]

10/07/2015

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 tall snatch Weightlifting Rest 2 mins between heavier sets! 3 pos snatch (hang, above knee,floor) (20 mins to […]

10/06/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Tempo ring dip @5555 (Establish a 1RM then 3X3 at 80%) A2: Tempo strict CTB @5155 (Establish a 1RM then 3X3 at 80%) Metcon Metcon […]

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