06/04/2015

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 good mornings (band, PVC, or BB) 10 toe touches 10 jumping jacks 5 inch worms w/1 push up then 2X1:00 samson stretch each leg Weightlifting Rest :90 between sets Deadlift (Build sets, as heavy as possible 7-7-7-7) Metcon Metcon (Time) SLC DOWNTOWN 400m […]

06/03/2015

Salt Lake City CrossFit – WOD Get involved with SLCCF’s event June 13th! Whether you want to compete or volunteer, it’ll be SO much fun. Talk to Justin or check out the FB page SLC Friday Night Lights for more info and a list of the events and prizes. Warm-up 2 rounds: 25 single unders […]

06/02/2015

Salt Lake City CrossFit – WOD Get involved with SLCCF’s event June 13th! Whether you want to compete or volunteer, it’ll be SO much fun. Talk to Justin or check out the FB page SLC Friday Night Lights for more info and a list of the events and prizes. Warm-up 30 cal AD group warm-up […]

06/01/2015

Salt Lake City CrossFit – WOD Warm-up 100 single unders 10 PVC pass thrus 10 halos 10 good mornings 10 kang squats 20 slow walking lunges, deep stretch 10 knees to elbow w/ a barbell: 5 OHS 5 back squat 5 jumping squats Weightlifting Watch the clock for accuracy on tempo! Rest 2:00 between sets. […]

SLC EAST – 5/30/2015

WARM UP Coaches Choice PARTNER WOD: 6 Rounds of:  Each partner splits work evenly and only 1 works at a time. 800M Run 20 Sumo DL High Pull w/70lb/53lb KB 20 Burpees 100M Farmers Carry w/two 70lb/53lb KB 40 Sit Ups Individuals can do 4 rounds if doing it SOLO.

05/30/2015

Salt Lake City CrossFit – SLC Barbell 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 + group jerk balance clean positioning drill Weightlifting Front Squat (10 mins to work to a moderate FS) Weightlifting A1: Clean DL (3 sec pause […]

05/29/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Weightlifting Alternate and rest :90 between A1 and A2 A1: Max rep strict HSPU (strict RX/scale kipping) (3-4 sets, score highest set ) […]

05/28/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 mins after the hour! Weightlifting Rest 2:00 between sets Deadlift (3X3 at 75%) Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# SLC RECOVERY […]

05/27/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Skill 15 minutes: 3X max distance HS walk 5 ring MUs or progressions 10 pistols (If you have pistols efficiently, play with PVC or BB OH, or weighted with a KB) […]

05/26/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow arch rocks 10 hollow arch swings :60 plank Weightlifting Rest 2:00 between sets Front Squat (3X3 at 75% of 1RM ) Metcon Try to keep each rounds calories consistent. Metcon (Calories) Row or assault […]

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