09/08/2016

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 Rest 2:00 between deadlift sets, rest as needed on hang cleans […]

09/07/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 10 good mornings 10 PVC pass thrus 10 inch worms w/1 push-up 3X:60 plank hold 10 GHD sit-ups 10 GHD ext 10 GHD glute ham raise 30 DUs Gymnastics A1) hands and feet hollow hold :30 A2) 1 wall walk + 10 shrugs + 10 shoulder […]

09/06/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest :30 A1: Bench Press (10-1 bench press ) A2: ring pull-up or chest to ring pull-up (10-1 ) Weighted, band, or BW Metcon Metcon (Time) 3 rounds: 20 cal row 30 […]

09/05/2016

Salt Lake City CrossFit – WOD Class times for Labort day are 10 and 12! Warm-up 3 rounds with a partner: 12 alternating plank burpees 12 alternating med ball squat clean toss 50ft buddy carry OR wheelbarrow walk Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn […]

09/03/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds 10 leg swings each leg 10 banded pass throughs 10 meter walking lunge 10 inchworms w/ 3 second hollow hold 10 squat jump tucks 20 second dead hang 30 second plank Metcon (AMRAP – Reps) 4 rounds: 20 seconds max effort […]

09/02/2016

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 mins after the hour! + 5-10 mins intro/demo of ski erg Weightlifting Rest as needed between sets. Keep weight moderate and focus on technique A: Jerk balance (5-5-5-5 ) B: Split Jerk (5-5-5-5) Metcon 30 dips 1 rope climb 10 cal assault […]

09/01/2016

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 accumulate 3 mins wall sit Weightlifting Rest 2:00 between sets Overhead walking lunge (3X20 alternating steps up to 75%) alternating steps, increasing weight Metcon Metcon (No Measure) EMOM […]

08/31/2016

Salt Lake City CrossFit – WOD Warm-up 500m row group warm-up starts 5 mins after the hour! The SLUG! 2 people at a time pushing for :30. At the end of their :30 a new pair QUICKLY transitions in and starts their :30 push. If you aren’t pushing the slug, complete 10 jumping jacks + […]

08/30/2016

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 Weightlifting Rest as needed and rotate through A1, A2, and A3 4 times A1: Max rep […]

08/29/2016

Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting Rest as needed between sets A: Back Squat (3X3 at 75% ) B: Front Squat (3X3 at 75% ) Metcon Metcon […]

Get Started

A BETTER VERSION OF YOURSELF,

IS MADE BY TAKING THE FIRST STEP