12/05/2015

Salt Lake City CrossFit – WOD (No Measure) 100 double unders or 30 calories airdyne 3 rounds 10 burpees 10 broad jumps 10 toes to bar 30 second plank Metcon (Time) 5 rounds: 250 meter row 10 pushups 15 squats 20 situps

12/04/2015

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 yoga push-ups 30m single arm OH KB carry each arm 30m single arm farmers carry each arm 1 wall walk + 5 shoulder shrugs+5 shoulder taps 10 PVC pass thrus Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (As […]

12/03/2015

Salt Lake City CrossFit – WOD Warm-up 100 double unders or 200 single unders Group warm-up starts 5 mins after the hour Weightlifting Rest 2-3 between attempts Deadlift (As heavy as possible 5-3-1-3-5) Metcon Metcon (AMRAP – Reps) 2X AMRAP 6 9 toes to bar 7 box overs 24/20 5 deadlifts at 65% of 1RM […]

12/02/2015

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 Rest 2-3 between attempts and :90 between 5X1 Clean and Jerk (Establish a 1RM then […]

12/01/2015

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 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 5-3-1-3-5) A2: Strict weighted pull-ups (As heavy as possible 5-3-1-3-5) Metcon Metcon (AMRAP – Rounds […]

11/30/2015

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 10 cal row 10 rear elevated split squats each leg 10 jumping squats 10 side laying clam shell each leg 10 walking lunges 10 good mornings Weightlifting Rest 2:00 between sets Front Squat (As heavy as possible 5-3-1-1-3-5) Metcon Metcon (AMRAP – Reps) AMRAP 15 21 […]

11/28/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 5 inchworm pushups 10 meter walking lunge 10 leg swings each leg 30 second plank Max effort L sit Metcon (AMRAP – Rounds and Reps) Every minute on the minute for 10 minutes: 5 burpees 10 wall balls 2 minute rest, then: […]

11/27/2015

Salt Lake City CrossFit – WOD Downtown and East HOLIDAY HOURS: Friday the 27th: 9:00, Noon, 5:30 Gobble gobble! 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 […]

THANKSGIVING!

Salt Lake City CrossFit – WOD Downtown and East HOLIDAY HOURS: Thanksgiving: 9:00 am only Friday the 27th: 9:00, Noon, 5:30 Gobble gobble! Warm-up 400m run Crab walk battle! Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to […]

11/25/2015

Salt Lake City CrossFit – WOD Downtown and East HOLIDAY HOURS: Thanksgiving: 9:00 am only Friday the 27th: 9:00, Noon, 5:30 Gobble gobble! 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 […]

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