02/15/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 10 cal row 10 rear elevated split squats each leg 10 jumping squats 10 side laying clam shell each leg 10 walking lunges 10 good mornings Weightlifting Back squat clusters 5.3.1 (As heavy as possible 3X5.3.1) Rest 1:00 b/t clusters and 3:00 b/t sets Metcon RX+ […]

02/13/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds 10 banded pass throughs 10 jumping squats 10 scorpion stretches 10 meter broad jump 15 seconds each in plank, side plank and reverse plank Metcon (AMRAP – Reps) Both parts of the workout will be performed with a partner 2 minute max reps […]

02/12/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Weightlifting Alternate and rest 1:00 between A1 and A2 A1: DB push press (As heavy as possible 4X3) A2: Bent over barbell rows […]

02/11/2016

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 A: Snatch complex: full SN from power pos+2 hang (above knee) full snatch EMOM X15 […]

02/10/2016

Salt Lake City CrossFit – WOD Warm-up 500m row Group warm-up starts 5 mins after the hour Gymnastics 20-25 mins to complete: 3 rounds, rest as needed A1) :30 Box Shoulder Stretch A2) :30 on/0:30 off Hollow Hold X4 A3) 10 hollow arch Swings on Bar (Continue in a rhythm keeping body center of mass) […]

02/09/2016

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 sets A1: Weighted pull-up clusters (As heavy as possible 3X2.2.2) A2: Strict press clusters (As heavy as possible 3X5.5.5) Metcon Metcon (Time) 400m […]

02/08/2016

Salt Lake City CrossFit – WOD Warm-up 3 laps around gym with heavy object then: 2 rounds (squeezing glutes at top!!) 7 slow back squats with BB 7 jumping squats (no BB) 10 single leg good mornings 10 cal row Weightlifting Rest 2:00 between sets 1 1/4 back squat (As heavy as possible 5-4-4-4-5) Metcon […]

02/06/2016

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds 5 inchworm pushups 10 squat jumps 10 superman back extensions 5 knees to elbows 30 seconds plank hold Metcon (AMRAP – Reps) 3 rounds: 1 minute calorie row 1 minute burpees 1 minute situps 1 minute jumping lunges 1 minute dumbbell plank […]

02/05/2016

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 mins between sets A: Power jerk from rack or blocks (As heavy as possible 5-5-5) B: Push Press (As heavy as possible 5-5-5) […]

02/04/2016

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 Rest 2:00 between sets A: Power Clean (As heavy as possible 4-3-3-3) B: Tempo OHS […]

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