02/26/2016

Salt Lake City CrossFit – WOD Come in tomorrow, Saturday Feb 26th, at noon to have your Open workout 16.1 judged! Warm-up 400m run 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Weightlifting Rest 2:00 between A1 and A2 A1: Push Press (Establish a 1RM ) A2: weighted […]

02/25/2016

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 Rest 2-3 mins between sets A: Snatch (As heavy as possible 3-2-2-2) B: Snatch grip RDL […]

02/24/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 10 lateral jumps over PVC 10 (each leg) single leg lateral jumps over PVC 10 broad jumps 10 yoga push-ups :30 HS hold facing wall (chin to toes and hollow position!) Gymnastics 20-25 mins A1) Inch Worm for Form Across Floor, Pausing in Hands […]

02/23/2016

Salt Lake City CrossFit – WOD Warm-up 500m row Group warm-up starts 5 mins after the hour! Weightlifting Rest 1:30-2:00 between sets A: Bench Press (Establish a 1RM bench press ) B: Weighted Pull-ups (Establish a 1RM pull up ) Metcon Metcon (Time) 50 cal row 40 KBS 53/35 30 burpees 20 pull ups 10′ […]

02/22/2016

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 PVC good mornings 10 PVC halos 10 KB deadlifts (single leg if you can) 10 jumping squats :30 side star plank each side Weightlifting Rest 2:00 between sets Back Squat (Establish a 1RM backsquat ) Metcon Metcon (Time) 20 jumping lunges 2 box […]

02/20/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 2 rounds 10 leg swings (each leg) 10 jumping squats 10 inchworm pushups 10 hollow rocks 10 single leg lateral jumps 30 seconds couch stretch (each leg) Metcon (Time) 400 meter run 10 burpees 50 situps 30 meter broad jump 200 meter run […]

02/19/2016

Salt Lake City CrossFit – WOD Did you register for the 2016 CrossFit Open yet? We are 1 week out! Warm-up 2 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm 1:00 KB arm bar hold each arm Weightlifting Alternate […]

02/18/2016

Salt Lake City CrossFit – WOD SLC Barbell is starting a new 4 week cycle Monday, February 22nd! All levels welcome, sign up today! 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 […]

02/17/2016

Salt Lake City CrossFit – WOD A new cycle of SLC Barbell starts Monday, February 22nd! Warm-up 100 single unders 10 PVC pass thrus 10 halos 10 good mornings 10 kang squats 20 slow walking lunges, deep stretch 10 knees to elbow w/ a barbell: 5 press 5 front squat 5 thruster Gymnastics 20-25 mins […]

02/16/2016

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 :20 between clusters and 1:00 between A1 and A2 A1: Ring dip clusters (As heavy as possible 2.2.2 ) A2: Weighted narrow grip upright row (As heavy as possible […]

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