09/24/2015

Salt Lake City CrossFit – WOD Warm-up 30 cal AD/row 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 1 clean every 30 sec x 20. (Cycle from hip to hang to floor) example: 0:00 hip, 0:30 hang, 1:00 floor… (Choose […]

09/23/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 4 rounds of :20 each jumping jacks jumping lunges plank HS hold ring support hold Skill 20 mins: find max height jump from knees (onto plates or box) + max height box jump Metcon Metcon (AMRAP – Reps) EMOM X25 Min 1: lying legs to pole […]

09/22/2015

Salt Lake City CrossFit – WOD Warm-up 500m row 200m carry group warm-up starts 5 mins after the hour! Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Push Press (Establish a 1RM push press) A2: Weighted ring rows (body parallel to floor) (Establish a 1RM ring row ) Metcon Metcon (Time) 400M Run […]

09/21/2015

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 2-3 mins above 80% Front Squat (Establish a 1RM front squat ) Metcon Score is total wallballs and total double […]

09/19/2015

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 5 inchworm pushups 10 squat jumps 5 reverse burpees 20 seconds samson stretch (each side) Metcon (Time) 20 minute partner AMRAP: While once person holds a plank the other completes: 5 hands release pushups 10 single leg burpees 15 squats After both […]

09/18/2015

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: Weighted ring dips (Find 1 RM, then 3X max reps body weight or […]

09/17/2015

Salt Lake City CrossFit – WOD Warm-up Your choice: 800m run/1000m row/50 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 1 snatch every 30 sec x 20. (Cycle from hip to hang to floor) example: 0:00 hip, […]

09/16/2015

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 10 burpees Skill 20 mins of skill practice of choice! Work those weaknesses, if you think you don’t have any, ask your coach for some pointers. Metcon Metcon […]

09/15/2015

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 5 push-ups Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Bench Press (AHAP 5-3-3-3, then 1 set of max reps at […]

09/14/2015

Salt Lake City CrossFit – WOD Warm-up 100 single unders 10 PVC pass thrus 10 halos 10 good mornings 10 kang squats 20 slow walking lunges, deep stretch 10 knees to elbow w/ a barbell: 5 press 5 front squat 5 thruster Weightlifting Rest 1 min between clusters 3 mins between sets X3 Front squat […]

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