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 […]

02/25/2016

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 Rest 2-3 mins between sets A: Snatch (As heavy as possible 3-2-2-2) B: Snatch grip RDL […]

02/24/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 lateral jumps over PVC 10 (each leg) single leg lateral jumps over PVC 10 broad jumps 10 yoga push-ups :30 HS hold facing wall (chin to toes and hollow position!) Gymnastics 20-25 mins A1) Inch Worm for Form Across Floor, Pausing in Hands […]

02/23/2016

Salt Lake City CrossFit – WOD Warm-up 500m row Group warm-up starts 5 mins after the hour! Weightlifting Rest 1:30-2:00 between sets A: Bench Press (Establish a 1RM bench press ) B: Weighted Pull-ups (Establish a 1RM pull up ) Metcon Metcon (Time) 50 cal row 40 KBS 53/35 30 burpees 20 pull ups 10′ […]

02/22/2016

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 PVC good mornings 10 PVC halos 10 KB deadlifts (single leg if you can) 10 jumping squats :30 side star plank each side Weightlifting Rest 2:00 between sets Back Squat (Establish a 1RM backsquat ) Metcon Metcon (Time) 20 jumping lunges 2 box […]

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