08/25/2015

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: Bench Press (As heavy as possible 10-10-10-10) […]

08/24/2015

Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg 500m row then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting rest 3 mins between sets Front Squat (As heavy as possible 15-15-15) Metcon Metcon (Time) 3 rounds: 30 wall […]

08/22/2015

Salt Lake City CrossFit – WOD (No Measure) 100 double unders 3 rounds: 10 reverse burpees 10 inchworm pushups 10 strict knees to elbows 30 seconds plank 20 seconds side plank Metcon (Time) With a partner: 100 burpees 800 meter run 60 meter wheelbarrow 40 wall balls 20 broad jumps 20 wall walks 40 situps […]

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

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