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 […]

11/17/2015

Salt Lake City CrossFit – WOD 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 A1: Tempo ring dip @52×1 (Weighted, body weight, or band 5-5-5-5) A2: Tempo strict chest to bar @51×3 (Weighted, body weight, or band 5-5-5-5) Metcon Metcon […]

11/16/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 10 cal AD 10 good toe touches w/BB or PVC 10 alt single leg good mornings 10 jumping squats 10 RDL then: 1:00 sampson stretch each leg :30 side star plank each side Weightlifting Rest 1:00-1:30 between sets Front Squat (As heavy as possible 6-5-5-5-5-6) Metcon […]

11/14/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds 10 leg swings each leg 10 burpees 20 meter walking lunge 20 step ups 30 second samson stretch 30 second squat hold Metcon (Time) 2 rounds: 20 box jumps 40 squats 60 meter overhead walking lunge 60 meter broad jump 40 jumping […]

11/13/2015

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 1:00 between A1 and A2 A1: Single arm tempo DB/KB press @50X1 (As heavy as possible 7,7,5,5) A2: Single […]

11/12/2015

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 :90-2:00 between sets Tempo OHS @42X1 (As heavy as possible 8-4-2-6-4-2) Metcon Metcon (AMRAP – Rounds) In 8 mins climb the ladder of: 1 OHS […]

11/11/2015

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 15 mins to establish a heavy complex, rest 2-3 between complexes 3 position clean complex: […]

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