03/08/2016

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 Weightlifting Rest 2 minutes between sets A: Bench Press (As heavy as possible 10-10-10-10) B: Strict weighted pull-ups (As heavy as possible/BW/ or band 8-8-8-8) Metcon Metcon (Time) […]

03/07/2016

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 Weightlifting portion is optional if you’re having 16.2 judged Front Squat (AHAP 15-15-15, record heaviest set) Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: […]

03/05/2016

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds 10 burpees 10 jumping lunges 10m broad jumps 20 seconds dead hang from pullup bar 20 seconds handstand hold Metcon (AMRAP – Rounds and Reps) 2 minutes on, 1 minute off for 24 minutes: 3 wall walks 6 jumping pullups 9 wall […]

03/04/2016

Salt Lake City CrossFit – WOD Join us Saturday at noon for 16.2! Good luck! Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour! Weightlifting A: Split jerk from rack or blocks (3X3 at 75% rest 2:00) B1: Tempo ring dip @4132 (3X3 rest 1:00 ) B2: Tempo […]

03/03/2016

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 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 A: OTM x10: 3 position snatch @ 60% Power position, above the knee, from the floor […]

03/02/2016

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 Gymnastics 20-25 mins A1) straight body levers 6-8 for perfection A2) 1:00 seated hamstring stretch (back flat […]

03/01/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour Weightlifting Alternate and rest 1:30-2:00 between A1 and A2 A1: Shoulder Press (3X3 at 75%) A2: Strict weighted pull-ups (3X3 at 75%) Metcon Metcon (AMRAP – Reps) 2 rounds: AMRAP 3 30 double […]

02/29/2016

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 If you haven’t done 16.1 and would like to, skip the weightlifting for today or do it afterwards. Back […]

02/27/2016

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 10 pass throughs 10 leg swings (each leg) 10 jump squat tucks 10 knees to elbows 10 burpees 30 seconds plank Metcon (Time) 4 rounds: 200 meter run 10 wall balls 10 meters* 10 toes to bar 200 meter run Rest one […]

02/26/2016

Salt Lake City CrossFit – WOD Come in tomorrow, Saturday Feb 26th, at noon to have your Open workout 16.1 judged! Warm-up 400m run 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting Rest 2:00 between A1 and A2 A1: Push Press (Establish a 1RM ) A2: weighted […]

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