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 […]

03/09/2015

Main – WOD Warm-up 400m run 10 leg swings each direction 10 air squats 10 walking lunges: hold and press hip into floor for 5 seconds each step 10 PVC pass thrus 10 PVC good mornings 5 PVC kang squats with a barbell: 5 tempo front squats @5551 5 tempo back squats @5551 Weightlifting Front […]

03/21/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds 5 inchworm pushups 10 squat jumps 10 superman back extensions 5 knees to elbows 30 seconds plank hold Metcon (AMRAP – Reps) 3 rounds: 1 minute calorie row 1 minute wall balls 1 minute situps 1 minute jumping lunges 1 minute burpees […]

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