05/12/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 25 jumping jacks 7 GHD sit-ups 7 GHD ext 3 inch worms w/2 push-ups :30 side star plank each side Weightlifting Alternate and rest 1:00 between A1 and A2. Record reps you complete in the AMRAP at 60% of 10RM. A1: Shoulder Press (AHAP 8-6-6-10 then […]

05/11/2015

Salt Lake City CrossFit – WOD Team SLCCF will be competing in Dallas Friday, Saturday, and Sunday when the South Region kicks off. GOOD LUCK SLC! Warm-up 500m row 3 rounds :20 each movement air squats push-ups jumping lunges hollow arch swings jumping jacks Weightlifting Rest 2 mins between sets Tempo front squat @42×1 (As […]

SLC EAST – 5/09/2015

WARM UP Coaches Choice WOD Partner WOD For Time 800M Run 75 Wall Balls 600M Run 75 KB Swings 53/35 400M Run 75 Pull Ups

05/09/2015

Salt Lake City CrossFit – SLC Barbell SLC Barbell will be cancelled next Saturday! Go SLCCF at South regionals! Warm-up 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 Positioning drills (pulls/jerk footwork) + 10 mins to work to a heavy […]

05/08/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row Group warm-up starts 5 minutes after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: weighted ring dips (Complete 8-6-6-7-10 as heavy as possible) A2: Strict weighted chest to bar (Complete 8-6-6-7-10 as heavy as possible) Metcon Metcon (3 Rounds for time) […]

05/07/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds :20 each movement air squats pull-ups plank jumping lunges then: 1:00 calf stretch each leg 200m run Weightlifting Rest 2:00 between sets Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4) Metcon Metcon (Time) 30 cal assault bike 20 ttb 200m sprint 20 ttb 30 […]

05/06/2015

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 then: 10 banded good mornings 10 ghd ext 10 ghd glute ham raise Weightlifting Group […]

05/05/2015

Salt Lake City CrossFit – WOD “Turns out Cinco de Mayo isn’t Mexico’s Independence Day. It’s actually a celebration in honor of a Mexican military victory over the French on May 5th, 1862. So (because we’re super clever) the rep scheme for the WOD is 5-5-18-62.” -IAB Warm-up 50 single unders 50 double unders Group […]

05/04/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds :20 each movement air squats pull-ups plank jumping lunges then: 1:00 calf stretch each leg 200m run Weightlifting Rest :90 between sets Front Squat (As heavy as possible 6-5-5-5-5-6) Metcon Metcon (Time) 150 wallballs 20/14 each time you break complete a 100m run SLC […]

SLC EAST – 05/02/2015

WARM UP COACHES CHOICE PARTNER WOD ONE ATHLETE WORKS TO COMPLETE ROUND WHILE OTHER PARTNER IS IN PLANK.  IF ONE PERSON STOPS SO DOES THE OTHER TILL BOTH ARE READY TO GO. SWAP AND CONTINUE. 20MIN AMRAP 5 PULL UPS 10 TOE 2 BAR 15 BURPEES    

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