11/06/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Crab walk battle! Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. […]

11/05/2015

Salt Lake City CrossFit – WOD Warm-up 20 cal AD 10 good toe touches 5 inch worms w/BB or PVC: 10 alt single leg good mornings 10 jumping squats 10 slow and controlled RDL then 1:00 sampson stretch each leg :30 side star plank each side Weightlifting rest 2:00 between sets Deadlift (3X3 at 75%) […]

11/04/2015

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 Snatch (15 mins to establish a heavy or 1RM snatch) Clean and Jerk (15 mins […]

11/03/2015

Salt Lake City CrossFit – WOD Warm-up 400m run Group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (3X3 a 75% of 1RM) A2: Strict weighted pull-ups (3X3 at 75% ) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 […]

11/02/2015

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 2-3 between sets Back Squat (3X3 at 75%) Metcon Metcon (Time) 2 rounds: 750m row 10 over the erg burpees […]

10/31/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 5 inchworm pushups 10 burpees 10 knees to elbows 20 seconds side plank each side Metcon (AMRAP – Rounds) 20 minute partner AMRAP: While one partner completes 5 pushups 10 squats 15 situps the other partner will hold a plank. Once both […]

10/30/2015

Salt Lake City CrossFit – WOD Wear your costumes today!! Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Shoulder Press (As heavy as possible 5-3-3-3-5) A2: 90 degree bent over row (As heavy as possible […]

10/29/2015

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 Rest 2:00 between sets Deadlift (As heavy as possible 3-2-1-3-5) Metcon Metcon (Time) 100 double unders 20 deadlift 225/155 30 box jumps 24/20 rest 3 […]

10/28/2015

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 Oct skill: 5-10 mins squat and OH mobility Weightlifting 3 pos power snatch complex: 2 at […]

10/27/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m run Group warm-up starts 5 mins after the hour! 5-10 mins HSPU practice (against wall or freestanding) Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 5-3-3-3-5) A2: Strict weighted pull-ups (As heavy as possible 5-3-3-3-5) Metcon […]

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