09/05/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds: 5 inchworm pushup 10 reverse burpees 10 meter broad jump 10 meter walking lunge 40 seconds at bottom of squat Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP: 5 toes to bar 10 jumping lunges rest 2 minutes, then 5 minute […]

09/04/2015

Salt Lake City CrossFit – WOD Don’t forget to check in on Facebook! 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 banded good mornings 10 ghd ext […]

09/03/2015

Salt Lake City CrossFit – WOD Warm-up 400m run check in at SLC CrossFit on Facebook 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 minutes between sets Squat snatch complex: 2 power position SN + 2 hang […]

09/02/2015

Salt Lake City CrossFit – WOD Warm-up 500m row stretching/mobility group warm-up starts 5 mins after the hour Skill 10 mins to complete: 5 cartwheels right 5 cartwheels left 5 handstand forward rolls (scale with wall facing HS roll out) then 10 mins to practice handstand walks with a partner if you can’t do it […]

09/01/2015

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: Weighted ring dips (As heavy as possible 10-8-6-6) A2: Both arms bent over DB row (As heavy as possible 10-8-6-6) Metcon […]

08/31/2015

Salt Lake City CrossFit – WOD 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 2:00 between sets Tempo front squat @41×1 (As heavy as possible 12-10-8-8-12) Metcon Metcon (Time) 400m run then 4 rounds: […]

08/29/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 20 meter plank walk 20 leg swings 10 squats 30 second plank Metcon (Time) 3 rounds: 10 med ball pushups 20 jumping lunges 30 wall balls 400 meter run 50 mountain climbers

08/28/2015

Salt Lake City CrossFit – WOD Warm-up 100 double unders Group warm-up starts 5:00 after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Push Press (As heavy as possible 10-10-8-8) A2: Barbell Row (As heavy as possible 10-10-8-8) Metcon Metcon (Time) 5 rounds: 1 rope climb 100m heavy farmer carry 5 […]

08/27/2015

Salt Lake City CrossFit – WOD 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 Weightlifting Rest 2:00 between heavier attempts A: Snatch (15 mins to establish a 1RM snatch ) B: Clean and Jerk (15 minutes to establish a 1RM […]

08/26/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour! Skill 20 mins to complete: 2 rounds Wall facing handstand: :20 hold 10 shoulder shrugs 10 shoulder taps 10 hip taps Remaining time bar and ring muscle-up drills and practice Metcon Metcon (Time) […]

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