10/01/2015

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 A: Snatch (Snatch 5 sets of 3 reps at 75%; rest 2 min ) B: […]

10/01/2015

Salt Lake City CrossFit – SLC Barbell Weightlifting Front Squat

09/30/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row/AD 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Skill 20 mins: wall facing handstand 2X:30 holds 10 shoulder shrugs 10 shoulder taps 10 hip taps handstand walk practice press to handstand […]

09/30/2015

Salt Lake City CrossFit – SLC Barbell Weightlifting Clean

09/29/2015

Salt Lake City CrossFit – WOD Warm-up 100 single unders 200m light farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Push Press (3X3 at 75% ) A2: Ring rows (3X3 at 75% ) Metcon Metcon (Time) 5-9-15-21 cal row pull-ups SLC RECOVERY 3 […]

09/28/2015

Salt Lake City CrossFit – WOD SLC Barbell’s first 4 week cycle begins tonight at 5pm! Sign up for some Olympic lifting gains! 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 as needed between […]

09/28/2015

Salt Lake City CrossFit – SLC Barbell Warm-up Group warm-up Weightlifting Snatch

09/26/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds: 5 leg swings each leg (front/back/side) 10 meter broad jump 10 meter inchworm pushup 10 superman back extensions 5 burpee pullups 20 second handstand Metcon (AMRAP – Reps) 4 rounds of Tabata Each round is 4 minutes long, divided into 20 second […]

09/25/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD 10 burpees 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 Alternate and rest 1:00 between A1 and A2 A1: Bench Press (Establish a 1RM […]

09/24/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD/row 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 1 clean every 30 sec x 20. (Cycle from hip to hang to floor) example: 0:00 hip, 0:30 hang, 1:00 floor… (Choose […]

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