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) […]

08/25/2015

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 Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 10-10-10-10) […]

08/24/2015

Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg 500m row then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting rest 3 mins between sets Front Squat (As heavy as possible 15-15-15) Metcon Metcon (Time) 3 rounds: 30 wall […]

08/22/2015

Salt Lake City CrossFit – WOD (No Measure) 100 double unders 3 rounds: 10 reverse burpees 10 inchworm pushups 10 strict knees to elbows 30 seconds plank 20 seconds side plank Metcon (Time) With a partner: 100 burpees 800 meter run 60 meter wheelbarrow 40 wall balls 20 broad jumps 20 wall walks 40 situps […]

08/21/2015

Salt Lake City CrossFit – WOD Enjoy the last day of de-load week! 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 press 5 split jerk 5 front squat 5 thruster Weightlifting Rest :90 […]

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