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 […]

10/26/2015

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 jumping squats 10 hollow arch rocks 10 hollow arch swings :60 plank Oct skill work: 10-15 mins ring and bar muscle up practice Weightlifting Rest 2:00 between sets Back Squat (As heavy as possible 5-3-1-1-3-5) Metcon Metcon (Time) […]

10/24/2015

Salt Lake City CrossFit – SLC Kid’s Camp Metcon (Time) Walk, Walk, Run Around the clock: 1 push up 2 burpees 3 tuck jumps 4 butt kickers 5 sit ups 6 lunges 7 froggers 8 air squats 9 knees to elbow 10 jumping jacks 11 mountain climbers 12 supermans

10/24/2015

Salt Lake City CrossFit – WOD (No Measure) 400 meter run or 500 meter row 3 rounds: 10 jumping squats 10 superman back extensions 10 hollow body crunches 30 second handstand Metcon (Time) 8 minutes AMRAP Ascending ladder of: Burpees Wall Balls rest 2 minutes For time Descending ladder of: Burpees Wall Balls

10/23/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group warm-up starts 5 mins after the hour! 5-10 mins handstand walk practice Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 8-6-6-7-10 ) A2: 45 degree row (As heavy as possible 8-6-6-7-10 ) […]

10/22/2015

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 good mornings (band, PVC, or BB) 10 toe touches 10 jumping jacks 5 inch worms w/1 push up then 2X1:00 samson stretch each leg 5-10 mins kipping & butterfly pull-up practice Weightlifting Rest 2:00 between sets Tempo deadlift @5020 (As heavy as possible […]

10/21/2015

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD Oct skills: 5-10 mins on mobility 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 Rest 2:00 between heavier sets 3 position clean (power, […]

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