03/11/2016

Salt Lake City CrossFit – WOD Warm-up :60 bottom of squat hold 10 air squats 1:00 couch stretch each leg then 3 rounds: 20 jumping jacks 10 jumping squats 10 hollow arch swings Weightlifting Rest 1:00 between sets A: Push Press (As heavy as possible 10-10-8-8) B: Barbell Row (As heavy as possible 10-10-8-8) Metcon […]

03/10/2016

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 as needed between sets A: Snatch (15 mins to 1RM snatch ) B: Clean and […]

03/09/2016

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 Gymnastics 20-25 mins A1) inch worm for form across floor (3 sec hold on hollow hands) A2) 1:00 thoracic spine barbell stretch A3) 1 wall walk + :10 […]

03/08/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups Weightlifting Rest 2 minutes between sets A: Bench Press (As heavy as possible 10-10-10-10) B: Strict weighted pull-ups (As heavy as possible/BW/ or band 8-8-8-8) Metcon Metcon (Time) […]

03/07/2016

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 Weightlifting portion is optional if you’re having 16.2 judged Front Squat (AHAP 15-15-15, record heaviest set) Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: […]

03/05/2016

Salt Lake City CrossFit – WOD (No Measure) 400 meter run 3 rounds 10 burpees 10 jumping lunges 10m broad jumps 20 seconds dead hang from pullup bar 20 seconds handstand hold Metcon (AMRAP – Rounds and Reps) 2 minutes on, 1 minute off for 24 minutes: 3 wall walks 6 jumping pullups 9 wall […]

03/04/2016

Salt Lake City CrossFit – WOD Join us Saturday at noon for 16.2! Good luck! Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour! Weightlifting A: Split jerk from rack or blocks (3X3 at 75% rest 2:00) B1: Tempo ring dip @4132 (3X3 rest 1:00 ) B2: Tempo […]

03/03/2016

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 A: OTM x10: 3 position snatch @ 60% Power position, above the knee, from the floor […]

03/02/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Gymnastics 20-25 mins A1) straight body levers 6-8 for perfection A2) 1:00 seated hamstring stretch (back flat […]

03/01/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group wam-up starts 5 mins after the hour Weightlifting Alternate and rest 1:30-2:00 between A1 and A2 A1: Shoulder Press (3X3 at 75%) A2: Strict weighted pull-ups (3X3 at 75%) Metcon Metcon (AMRAP – Reps) 2 rounds: AMRAP 3 30 double […]

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