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 […]

04/02/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds 10 meter inchworm 10 squat jumps 10 burpees 30 second plank Metcon 10 burpees 100 meter suitcase carry 10 squats 100 meter run 10 burpees 100 meter suitcase carry 10 squats 200 meter run 10 squats 100 meter farmers carry 10 burpees Immediately upon finishing: […]

04/02/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds 10 meter inchworm 10 squat jumps 10 burpees 30 second plank Metcon (AMRAP – Reps) 10 burpees 100 meter suitcase carry 10 squats 100 meter run 10 burpees 100 meter suitcase carry 10 squats 200 meter run 10 squats 100 meter farmers carry […]

04/01/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal assault bike 10 PVC good mornings 10 PVC halos 20 lateral jumps 5 light man makers Weightlifting Rest 1:00-1:30 between sets A: weighted ring dips (1RM in 5 sets then 1 set ME at body weight or 75%) B: Weighted Pull-ups (1RM in 5 […]

03/31/2016

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

03/30/2016

Salt Lake City CrossFit – WOD Warm-up 50 double unders 50 single unders Group warm-up starts 5 mins after the hour Gymnastics 20-25 mins A1) 1:00 deep couch stretch each leg A2) 2X 1 wall walk +:10 HS hold + 10 shoulder shrugs A3) inch worm for form across floor pausing 3 sec at pike […]

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