12/09/2016

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 A: Overhead walkouts (As heavy as possible ) Start with BTN jerk 5 steps in 5 steps outRest 2 mins B: Push […]

12/08/2016

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 Overhead walking lunge (As heavy as possible 8-8-8-8) alternating steps, increasing weight Metcon Metcon (Weight) EMOM X20 Min 1: […]

12/07/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal assault bike 10 PVC good mornings 10 PVC halos 20 lateral jumps 5 light man makers + Group GHD sit-up review/practice Gymnastics 20 mins for 3-4 rounds A1) 6-8 dynamic shoulder stretch extensions w/ slider A2) 5 hollow arch complex: 1 rep= 5 hollow […]

12/06/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 20 cal ski 20 jumping jacks 10 PVC pass thrus 10 push-ups 5 jumping pull-ups 5 burpees Weightlifting 4X Alternate and rest :30 between A1 and A2, 2:00 between sets A1: Strict lean away pull-ups w/2 sec pause at top (4X5 add weight if body weight […]

12/05/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal AD 10 toe touches w/BB or PVC 10 good mornings 10 alt single leg good mornings 10 jumping squats 10 RDL 1:00 sampson stretch each leg :30 side star plank each side Weightlifting Back squat/ front squat (4X7/3 as heavy as possible ) Rest […]

12/03/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row 3 rounds: 5 cartwheels each arm 10 meter broad jump 10 SLOW strict knees to elbows 10 meter walking lunge 5 reverse burpees 30 second samson stretch each side Metcon (Time) 40 burpees 60 kettlebell swings 80 situps 100 jumping lunges every minute on the […]

12/02/2016

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 A: Renegade Row (AHAP w/3 sec pause at top 4X8) Rest 2 mins between sets B: push press + push jerk + […]

12/01/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 15 cal AD 10 toe touches w/BB or PVC 10 good mornings 10 alt single leg good mornings 10 jumping squats 10 RDL 1:00 sampson stretch each leg :30 side star plank each side Weightlifting Overhead walking lunge (Heavier than last week 4X12 steps ) alternating […]

11/30/2016

Salt Lake City CrossFit – WOD Warm-up 200m trueform run Starting at garage and ending at the last platform, 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 […]

11/29/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow arch rocks 10 hollow arch swings :60 plank Weightlifting 4X Alternate and rest 1:00 between A1 and A2, 2-3 mins between sets A1: Weighted Pull-ups (1.1.1 rest :10 between cluster AHAP ) A2: 1:00 […]

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