01/22/2016

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 :30 between each arm, rest 1:00 between A1 and A2 A1: Single Arm Dumbell Press (As heavy as possible 15-12-10 each arm ) […]

01/21/2016

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 3:00 between sets on A Rest 2:00 between sets on B A: work to […]

01/20/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Gymnastics 20 minutes to complete: Box Shoulder Stretch 4X0:20 :30 on :30 off Hollow Hold on Back X3 3X6 Arch to Hollow Swing on Bar, Pause between each swing Hollow rock […]

01/19/2016

Salt Lake City CrossFit – WOD Warm-up 500m row Group warm-up starts 5 mins after the hour Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (As heavy as possible 15-15-15) A2: Ring rows (As heavy as possible 15-15-15) Metcon Score is all 3 rounds of HSPU and row calories combined Metcon […]

01/18/2016

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 :90 between sets Rear elevated split squats (As heavy as possible 12-10-8 rest :90) Metcon In teams of 2 relay […]

01/16/2016

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 10 jumping squats 5 inchworm pushups 10 meter walking lunge 5 cartwheels (each arm) 30 second plank Metcon (Time) 2 rounds: 10 box jumps 15 pushups 20 broad jumps 25 burpees 30 jumping lunges 35 wall balls

01/15/2016

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 Alternate and rest 1:00 between A1 and A2. Record highest max set A1: Max rep push-ups (Max effort sets ) A2: Max rep strict pull-ups (Max effort […]

01/14/2016

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

01/13/2016

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 Skill 25 minutes to work on skills of choice! Metcon Socre is total reps combined from the […]

01/12/2016

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 Alternate and rest 1:00 between A1 and A2, rest :30 between arms A1: Single arm tempo DB/KB press @50X1 (As heavy as possible 3X8) A2: […]

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