10/21/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 20 calories assault bike 500 meter row 3 rounds 10 banded dislocates 20m single arm overhead carry (each arm) 5 broad jumps 10 burpees 10 jumping squats 30 second Samson stretch (each side) Metcon Warm-up (No Measure) 20 minute AMRAP 10 meter weighted walking lunge […]

10/20/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 lateral jumps 10 (each leg) single leg lateral jumps 10 broad jumps 10 yoga push-ups :30 HS hold facing wall (chin to toes and hollow position!) Weightlifting A: Pull-up complex: 4 kipping pull ups + 3 chest to bar (8X1 ) Rest as […]

10/19/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 20 calorie ski 20 banded monster walks 6-8/arm single arm overhead wall facing squat with KB (start light!) 10 med ball squat cleans + group 5 minutes snatch review with PVC or empty barbell Weightlifting A: Snatch complex: 2 touch and go full snatch + 1 […]

10/18/2017

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 Gymnastics 15-20 mins to work on the following skills: rope climbs legless rope climbs peg board ring muscle ups Scaling options and transitions will be available Metcon Metcon […]

10/17/2017

Salt Lake City CrossFit – WOD Warm-up 400m run + group warm-up 5 mins after the hour! Weightlifting A: Overhead complex: 3 strict press + 3 push press + 1 split jerk (8X1, rest as needed ) increase weight with sets B: Romanian deadlift (RDL) tempo@3030 (3X5 increase weight with sets ) rest 2:00 Metcon […]

10/16/2017

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 Clean complex: 2 touch and go full cleans + 1 hang full clean + 1 front squat with a […]

10/14/2017

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 20 calories assault bike 200 meter tru-form runner 2 rounds: 10 good morning 5 inchworm push-ups 10 meter walking lunge 5 broad jumps 10 light kettlebell swings 20 second plank 20 second hollow hold 20 second arch hold Metcon Metcon (Time) 5 rounds: 200 meter […]

10/13/2017

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal AD 10 toe touches w/BB or PVC 10 good mornings 10 alt single leg good mornings 10 jumping squats 10 RDL 1:00 sampson stretch each leg :30 side star plank each side Weightlifting A: Pull-up complex: 1 strict + 3 kipping pull-ups + 2 […]

10/12/2017

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 Snatch complex: power snatch + hang full snatch + 3 overhead squats (10X1 ) Rest […]

10/11/2017

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 lateral jumps 10 (each leg) single leg lateral jumps 10 broad jumps 10 yoga push-ups :30 HS hold facing wall (chin to toes and hollow position!) Gymnastics 20-25 mins or 3-4 rounds A1) 5 of the core complex: 5 hollow rocks + 5 […]

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