11/30/2015

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 10 cal row 10 rear elevated split squats each leg 10 jumping squats 10 side laying clam shell each leg 10 walking lunges 10 good mornings Weightlifting Rest 2:00 between sets Front Squat (As heavy as possible 5-3-1-1-3-5) Metcon Metcon (AMRAP – Reps) AMRAP 15 21 […]

11/28/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 5 inchworm pushups 10 meter walking lunge 10 leg swings each leg 30 second plank Max effort L sit Metcon (AMRAP – Rounds and Reps) Every minute on the minute for 10 minutes: 5 burpees 10 wall balls 2 minute rest, then: […]

11/27/2015

Salt Lake City CrossFit – WOD Downtown and East HOLIDAY HOURS: Friday the 27th: 9:00, Noon, 5:30 Gobble gobble! 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 […]

THANKSGIVING!

Salt Lake City CrossFit – WOD Downtown and East HOLIDAY HOURS: Thanksgiving: 9:00 am only Friday the 27th: 9:00, Noon, 5:30 Gobble gobble! Warm-up 400m run Crab walk battle! Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to […]

11/25/2015

Salt Lake City CrossFit – WOD Downtown and East HOLIDAY HOURS: Thanksgiving: 9:00 am only Friday the 27th: 9:00, Noon, 5:30 Gobble gobble! 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 […]

11/24/2015

Salt Lake City CrossFit – WOD Downtown and East HOLIDAY HOURS: Thanksgiving: 9:00 am only Friday the 27th: 9:00, Noon, 5:30 Gobble gobble! 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. No rest or alternating for max effort set following […]

11/21/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run or 500 meter row 3 rounds 5 inchworm pushups 10 hollow rocks 15 toe touches 20 meters of cartwheels 30 second handstand Metcon (AMRAP – Reps) Partner workout Each person will complete four 400 meter runs. One person will perform burpees while their partner […]

11/20/2015

Salt Lake City CrossFit – WOD Warm-up 50 double unders 50 single unders Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Weighted ring dips (As heavy as possible, with band, or BW 8-6-6-7-10) A2: 45 degree row (As heavy as possible 8-6-6-7-10) Metcon Only one […]

11/19/2015

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 Rest 2:00 between sets Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4) Metcon Metcon (Weight) EMOM […]

11/18/2015

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 Snatch complex: 1 pull+1 power SN+ 1 power SN w/3 sec pause at knee (Work […]

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