4/29/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 500 meter ski-erg 3 rounds: 5 inchworm pushups 5 jumping pull-ups 20 meter single arm overhead kettlebell carry 20 second hollow hold Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP with a partner: 250 meter row (partner holds plank) 20 partner sit-ups 15 […]

04/28/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 1:00 true form run 10 PVC pass thrus 10 push-ups 1 wall walk + 10 shoulder shrugs Weightlifting A1: Weighted Pull-ups (As heavy as possible, band, or body weight 4X5 ) Rest 1:00 between A1 and A2. A2: Dumbbell bench press (As heavy as possible 4X15 […]

04/27/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 calorie ski 10 1/2 kneeling landmine press each arm :30 med ball stir the pot + with a barbell 10 OHS 10 drop snatch 10 tall snatch 10 sotts press (use PVC if you need to) + As a class 2:00 each (break up as […]

04/26/2017

Salt Lake City CrossFit – WOD Warm-up 50 calorie machine of choice (row, bike, or ski) Group warm-up starts 5 mins after the hour! Gymnastics 20 mins to complete 3-4 rounds A1) hands and feet hollow hold :30 A2) 1 wall walk + 10 shrugs + 10 shoulder taps (come off of wall and move […]

04/25/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds with a partner: 12 alternating plank burpees 12 alternating med ball squat clean toss 400m trueform run (switch every :30) Weightlifting 60ft with barbell in front rack 1 right lunge 1 left lunge 3 thrusters (4X60 feet ) Increase weight with setsRest 2:00 between sets, record […]

04/24/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups 10 shoulder taps Weightlifting A: Push Press (6-4-2-2-1 then AMRAP at 80% of last set ) Rest as needed B: 90 degree bent over row (With a 3 […]

4/22/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 250 meter row 250 meter ski 200 meter run 2 rounds: 5 inchworm pushups 10 jumping lunges 10 situps 10 light kettlebell swings 2 light turkish get-ups each arm 20 second hollow hold 20 second plank hold Metcon Metcon (Time) 5 rounds: 5 man makers […]

04/21/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds with a partner: 12 alternating plank burpees 12 alternating med ball squat clean toss 400m trueform run (switch every :30) Weightlifting A1: Bench press clusters (As heavy as possible 4X1.1.1.1) rest :10 between clusters and :30 between A1 and A2 A2: Overhead dumbbell carry (As heavy […]

04/20/2017

Salt Lake City CrossFit – WOD Warm-up 400m run + group barbell warm-up starts 5 minutes after the hour! Weightlifting A: Clean complex from the hang (above knee): power clean + 2 full clean + split jerk (Work to a heavy complex in 7 sets ) Rest as needed B: clean grip RDL @3030 (4X5 […]

04/19/2017

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the last platform, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Gymnastics 15 mins to complete 3-4 rounds: 12 landmine sit-ups each side 12 tempo knees to […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP