03/19/2015

Main – WOD Warm-up 2 rounds: 200m run 1:00 samson stretch each leg 5 PVC pass thrus 5 PVC OHS 5 PVC sotts press 5 banded good mornings 1:00 banded hip stretch then: 5 mins OH mobility Weightlifting Rest 2:00 b/t sets Overhead Squat (1RM OHS @44×1 then 3X3 at 80% w/tempo) Metcon Metcon (Time) […]

03/18/2015

Blake bought this 2XL T-shirt when he first started with us. The other day he brought it back because it no longer fit. At SLC CrossFit we deliver great results because we offer a program that focuses on all aspects of fitness. Blake attends classes regularly and he’s sat down with our coaches to develop […]

03/17/2015

Main – WOD See you tonight for skills from 5:00-5:30 and barbell from 5:30-6:30 with Cass! Warm-up 400m run Group warm-up starts at 5 minutes after the hour! Weightlifting Rest 1:00 b/t arms, and 1:00 b/t A1 and A2 A1: Single arm dumbbell overhead press tempo @51×2 (As heavy as possible complete 3X8) A2: Single […]

03/16/2015

Main – WOD Take a look around the gym and notice how nice and organized things are. Josh Markham spent the day on Saturday reorganizing things. Please make sure you put everything back where you found it, exactly as you found it, so we can keep things looking good. Warm-up 500m row 10 good mornings […]

3/14/2015

SLC EAST  WARM UP 400M Run 10 Leg Swings (Each Direction) Butt Kickers (Cage & Back) Power Skip (Cage & Back) Then 2 Rounds of: 10 Jumping Lunges 10 Hollow Rocks 10 Hip Extenstions PARTNER WOD 30 Min AMRAP 800M Run 50 Toes 2 Bar 50 Hip Extension 150M Sled Push (Each Partner Pushes 1/2 Distance)

03/14/2015

Main – SLC Barbell Warm-up Barbell warm-up 5 jump shrugs 5 high pulls 5 muscle snatch 5 OHS 5 drop snatch 5 sotts press 5 hops forward/backward 5 tall SN 5 good mornings 5 kang squats Mobility 10-15 mins Banded hip stretch Ankle flexion w/barbell Front rack Weightlifting Review of push jerk, power jerk, and […]

03/13/2015

Main – WOD Good luck on 15.3 everyone! Come in tonight at 6 to get judged. Warm-up 500m row Group warm-up starts 5 mins after the hour! Weightlifting 30 mins to establish max bench press and weighted pull-up total (Bench1RM + (weighted pull-up + bodyweight) = total) Metcon If you are submitting a score for […]

03/12/2015

Main – WOD Warm-up 30 cal AD Starting at garage, ending at cage, down and back for each movemet. high knees butt kicks broad jumps lateral plank walk walking lunges 5 mins OH mobility (ask coach for suggestions if you don’t know any stretches for overhead) Weightlifting Rest 2 mins between attempts Overhead Squat (Establish […]

03/11/2015

Main – WOD Warm-up 500m row 10 PVC pass thrus 10 wall squats in a handstand facing the wall: 10 shoulder shrugs 10 hip taps 3X:30 HS holds Barbell warm-up as a group: snatch grip 5 jump shrugs 5 high pulls 5 muscle snatch 5 OHS 5 drop snatch 5 sotts press 5 hops forward/ […]

03/10/2015

Main – WOD Warm-up 400m run/mobility Group warm-up starts at 5 mins after the hour Weightlifting Alternate and rest 1:00 b/t A1 and A2 A1: Tempo ring dip (no weight) @41×1 (Complete 5-5-5-5-5) A2: Tempo strict pull-up (no weight) @4114 (Complete 5-5-5-5-5) Metcon Metcon (Time) With a partner complete: 50 burpee pull-ups 50 clean and […]

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