04/14/2016

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: Snatch (5X3 at 75% rest 2:00 ) B: Clean and Jerk (5X3 at 75% rest […]

04/13/2016

Salt Lake City CrossFit – WOD Warm-up 400m run Starting at garage and ending at cage down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up then: 10 banded good mornings 10 ghd ext 10 ghd glute ham raise Gymnastics 20-25 […]

04/12/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 25 jumping jacks 7 GHD sit-ups 7 GHD ext 3 inch worms w/2 push-ups :30 side star plank each side Weightlifting Alternate and rest 1:30 between A1 and A2 A1: Push Press (3X3 at 75% ) A2: Ring rows (3X3 at 75% ) Metcon Metcon (Time) […]

04/11/2016

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 Front Squat (3X3 at 75% rest 2:00 ) Metcon Distance for ball toss is 8 ft (2 mats) Choose […]

04/09/2016

Salt Lake City CrossFit – WOD Warm-up 400 meter run 3 rounds 10 leg swings each side 10 pass throughs 10 wall balls 10 light goblet squats 20 second handstand Metcon (AMRAP – Reps) 3 minute AMRAP burpee broad jumps 1 minute rest 10 minute AMRAP 50 meter weighted walking lunge 20 single arm push […]

04/08/2016

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 Rest 1:00- 1:30 between lifts A: Bench Press (Establish a 1RM) B: Barbell Row (Establish a 1RM ) Metcon Cindy XXX (AMRAP – Reps) Complete as much as possible in […]

04/07/2016

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 1 clean every 30 sec x 20. (Cycle from hip to hang to floor) example: […]

04/06/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD 5 mins mobility Group warm-up starts 5 mins after the hour Gymnastics 20-25 mins A1) Deep Couch Stretch with straight front leg :30 each leg A2) 5 Seated Banded Ring Muscle-Up Drill A3) 10 Tap Swings (Swings with Perfect Form, focusing on the ‘snap’ from […]

04/05/2016

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 Alternate and rest 1:00 between A1 and A2 A1: Push Press (Establish a 1RM push press ) A2: Weighted ring rows (body parallel to floor) (Establish a […]

04/04/2016

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 Front Squat (Establish a 1RM front squat ) Metcon Metcon (AMRAP […]

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