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 […]

05/02/2015

Salt Lake City CrossFit – SLC Barbell Warm-up 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 group mobility and positioning drills Weightlifting Alternate and rest :60-:90 between A1 and A2 13 second snatch (10sec to power pos, 3sec at power […]

05/01/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting Alternate and rest :60 between A1 and A2 A1: Single arm tempo DB/KB press @50X1 (As heavy as possible complete 7-7-5-5 per arm) A2: Single arm bent over DB/KB row […]

04/30/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Rest 2:00 between sets Tempo OHS @43X1 (As heavy as possible complete 8-4-2-6-4-2) Metcon This workout is intended to be a little heavier than what you typically do. As long as you maintain integrity […]

04/29/2015

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 Skill 20 mins to work on skills of your choice! Metcon Start 800m run immediately after AMRAP 3. Metcon (Time) 3 rounds: AMRAP 3 double unders each time […]

04/28/2015

Salt Lake City CrossFit – WOD Warm-up 400M run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :60 between A1 and A2 A1: Tempo ring dip @52×1 (5-5-5-5) A2: Tempo strict chest to bar @51×3 (5-5-5-5) Metcon Choose which version of “Mary” is best for you. Mary (AMRAP – Rounds and […]

04/27/2015

Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting Rest 2:00 between sets Tempo front squat @42×1 (As heavy as possible complete 10-8-6-10) Metcon Rest 2:00 between A and B […]

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