SLC EAST – 6/13/2015

WARM UP Coaches Choice WOD- 25 Minute AMRAP 10 Incline Push Ups 15 SuperMans 20 GrassHoppers 800M Run


Salt Lake City CrossFit – SLC Barbell 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 A: BTN snatch press + 1 OHS (15 mins to work to a heavy single ) Weightlifting Rest :60-:90 seconds between B1 B2 B3 […]


Salt Lake City CrossFit – WOD If you are available to help out at all tomorrow night for our event please sign up at the front desk today! Any help we can get is greatly appreciated!! Warm-up 500m row 10 good mornings 10 PVC pass thrus 10 inch worms w/1 push-up 3X:60 plank hold 10 […]


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 Rest 1:00 between arms single arm OHS DB or KB squat tempo @42×1 (Maintain proper positioning 7-5-5-5) Metcon Metcon (Time) 800m run […]


Salt Lake City CrossFit – WOD Don’t forget to sign up to compete or help judge at SLC Friday Night Lights this Saturday at 6pm! We need all of the support we can get! Time to rally, SLCCF! Warm-up 30 cal AD Start at the garage end at the cage, down and back for each […]


Salt Lake City CrossFit – WOD Make sure you get signed up to represent SLC at Friday Night Lights! 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: Push Press (As heavy as possible complete 5-3-3-1) […]


Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Rest 2:00 between sets Tempo front squat @42×1 (As heavy as possible complete 4-3-2-3-4-8) Metcon Metcon (Time) 3 rounds: 400m run 15 thrusters 95/65 20 box overs 24/20 rest :90 between rounds SLC RECOVERY […]


Salt Lake City CrossFit – WOD SLC Barbell will be cancelled this Saturday. 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 […]


Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 good mornings (band, PVC, or BB) 10 toe touches 10 jumping jacks 5 inch worms w/1 push up then 2X1:00 samson stretch each leg Weightlifting Rest :90 between sets Deadlift (Build sets, as heavy as possible 7-7-7-7) Metcon Metcon (Time) SLC DOWNTOWN 400m […]


Salt Lake City CrossFit – WOD Get involved with SLCCF’s event June 13th! Whether you want to compete or volunteer, it’ll be SO much fun. Talk to Justin or check out the FB page SLC Friday Night Lights for more info and a list of the events and prizes. Warm-up 2 rounds: 25 single unders […]

Get Started