01/11/2016

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 rest 2:00 between sets and :30 between each leg Weighted rear elevated split squats (As heavy as possible 10-8-6 […]

01/09/2016

Salt Lake City CrossFit – WOD (No Measure) 400 meter run or 100 double unders 3 rounds 10 pass throughs with band 10 squats 10 meters broad jump 10 inchworm pushups Metcon (AMRAP – Reps) 10 minute AMRAP 6 calorie row 12 pushups 18 wall balls Metcon (AMRAP – Reps) after 2 minute rest 6 […]

01/08/2016

Salt Lake City CrossFit – WOD SLC Barbell starts Monday! All skill levels welcome. 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 Rest 1 min 30 mins to establish max bench press and weighted pull-up total […]

01/07/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups then: 1:00 couch stretch each leg 1:00 pigeon stretch each leg Weightlifting Rest 1-2 mins between Tempo OHS @44X1 (Establish a 1RM then 3X3 at 80% w/tempo ) Metcon Metcon (Time) 5 rounds: 12 OH walking […]

01/06/2016

Salt Lake City CrossFit – WOD Is being a more efficient lifter one of your 2016 goals? SLC Barbell starts January 11th! 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 […]

01/05/2016

Salt Lake City CrossFit – WOD Warm-up 400m run Starting at garage and ending at cage down and back for each movement: butt kicks alt high kicks high knees burpee broad jump lateral plank walk inch worms w/1 push up then: 10 banded good mornings 10 ghd ext 10 ghd glute ham raise Weightlifting Alternate […]

01/04/2016

Salt Lake City CrossFit – WOD SLC Barbell cycle starts January 11th! Reserve your spot now! Classes are held Monday, Wednesday, and Thursday, 5-6pm, for 4 weeks. 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 […]

1/02/2016

Salt Lake City CrossFit – WOD (No Measure) 500m row or 100 double unders 3 rounds: 10 strict knees to elbows 15 burpees 20 squats 30 seconds handstand hold Metcon (Time) PARTNER WOD 5 Rounds: 6 Wall Walks 16 Wall Balls 26 Box Jumps 36 Partner Sit-ups

01/01/2016

Salt Lake City CrossFit – WOD Happy New Year! Noon class only Warm-up 2 rounds: 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups Weightlifting Alternate and rest 1:00 between A1 and A2, rest :10 between clusters A1: Bench press clusters (5X2.2.2 rest :10 between clusters […]

12/31/2015

Salt Lake City CrossFit – WOD No 6:30 or 7:30 class tonight! Noon class only tomorrow. HAPPY NEW YEAR! Warm-up 30 cal AD 500m row Group warm-up starts 5 mins after the hour! Weightlifting Turkish Get Up (Establish a 1RM each arm then 3X3 at 80%) Metcon With a partner. One person works at a […]

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