06/18/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 400 meter run 3 rounds: 10 leg swings 10 broad jumps 10 pass throughs 10 inchworm pushups 10 reverse burpees 30 second plank Metcon (Time) Partner relay: 50 meter walking lunge w/ med ball 10 med ball situps 10 wall balls 50 meter sprint w/ medicine […]

06/17/2016

Salt Lake City CrossFit, Salt Lake City CrossFit – WOD Warm-up 30 cal row Group overhead mobility and warm-up starts 5 mins after the hour Weightlifting 2 push press + 2 push jerk + 1 split jerk (Work to a heavy complex, rest 2:00 between sets ) Metcon Metcon (Weight) EMOM X20 even: clean and […]

06/16/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m tryke 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 Deadlift (As heavy as possible 5-3-1-3-5) Rest 2:00 between sets Metcon Metcon (Time) 2016 Regionals event 5 variation! […]

06/15/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Group warm-up starts 5 mins after the hour! Gymnastics 20 mins: A1) 5 hollow rocks +1 V-up + 5 arch rocks X3 A2) From platform to platform: inch worm to hollow hold on hands. PERFECT form! A3) TTB complex: 2 hollow arch swings+ 2 knees […]

06/14/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds :20 each movement air squats pull-ups plank jumping lunges then: 1:00 calf stretch each leg 200m run A1: Bench Press (As heavy as possible 5-3-1-3-5 ) Alternate and rest 1:00 between A1 and A2 A2: Weighted Pull-ups (As heavy as possible, bands, or BW […]

06/13/2016

Salt Lake City CrossFit – WOD Warm-up Group “rowling” starts 5 mins after the hour! Set everyone up on a rower and have them try to rowl a perfect strike. To get a perfect strike athletes must use FULL pulls on the rower with NO breaks in between pulls and land exactly on 100m. Switch […]

06/11/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 250m row 10 leg swings 10 pass throughs 200m run 10 cartwheels 10 broad jumps 200 single unders 20m plank walk 40 second dead hang Metcon (AMRAP – Reps) 4 minute Tabata: jumping lunges burpees Metcon (AMRAP – Reps) Rest 1 minute, then: 5 minute AMRAP […]

06/10/2016

Salt Lake City CrossFit – WOD Just a reminder that there is NO 5:30 or 6:30 class tonight! Come support Friday Night Lights! Warm-up 3 rounds: 15 cal assault bike 10 PVC good mornings 10 PVC halos 20 lateral jumps 5 light man makers Weightlifting A1: Bench Press (AHAP 8-6-6-7-10 ) Alternate and rest 1:00 […]

06/09/2016

Salt Lake City CrossFit – WOD Warm-up 3 laps around gym with heavy object then: 2 rounds (squeezing glutes at top!!) 7 slow back squats with BB 7 jumping squats (no BB) 10 single leg good mornings 10 cal row Weightlifting Overhead Squat (As heavy as possible 5-3-1-3-5) Rest 2:00 between sets Metcon Metcon (AMRAP […]

06/08/2016

Salt Lake City CrossFit – WOD Warm-up 200m run 250m row 20 cal AD Starting at garage ending at cage down and back for each movement: lateral plank walk high skips crab walk high knees bear crawl butt kicks Gymnastics 20 mins to complete: A1) 5 straight body levers (:08 seconds down) A2) 10 Arch […]

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